Weekly Workouts

Here is this week’s workout routine:

  • DISCLAIMER: Always consult with a doctor before beginning any physical program

    • Dropset: Lower weight with each set.

    • Shorties: Perform the bottom portion of the exercise without going all the way up

Monday:Upper Body (15’ Stair + 15’ Incline Walk)

  • 100 ft Lunges

  • 5’ Stairs

  • Barbell Bicep Curl: 3x21 Super Set Lying Skull Crusher: 3x21 Super Set Dumbbell Side Laterals: 3x21 Super Set Push-ups: 3x21 Super Set 1’ Run

  • Tricep Pulldowns: 3x21 Super Set Dumbbell Hammer Curls: 3x21 Super Set Dumbbell Front Raise: 3x21 Super Set 1:30’ Run on Treadmill

  • Lat Pulldown: 3x21 Super Set Tricep Kickback: 3x21 Super Set 1:30’ Run on Treadmill

  • 5 minute run

  • 500 crunches

Tuesday: Back, Legs, Shoulders+ 20’ Cardio (10’ Stair Master + 10’ Sprints on Stair Master)

  • 100 ft Lunges

  • Barbell Squat: 3x35/25/15

  • Leg Press: 3x35/25/15

  • Dumbbell Squat into Shoulder Press: 4x15 Super Set Seated Leg Press: 4x50/35/21/15

  • Seated Rows: 3x12 Super Set Dumbbell Side Laterals: 3x15

  • Lat Pulldowns: 3x15 Super Set Plate Front Raises: 3x15

  • 10’ Jog

Wednesday: Rest

Thursday:Triceps, Biceps

  • 100ft Lunges

  • Barbell Bicep Curl: 1x25

  • Tricep Pulldowns w/ rope: 1x25

  • Dumbbell Bicep Curl Incline: 4x12 Super Set Tricep Pulldown w/ straight bar: 4x15

  • Barbell Bicep Curl: 1x40

  • Tricep Pulldown w/ rope: 1x35

  • Seated Hammer Curls: 3x15 Super Set Seated Bicep Curl; 3x15

  • Dips: 3x35 Super Set Tricep Kickback:3x20

Friday: Take a Yoga class

Saturday: 30’ Fasted Cardio

Sunday: Rest Day