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: Legs + 30’ Cardio (15’ Elliptical + 15’ Walk on Incline)

  • One Large Circuit. Increasing weight every set

    • 21 Leg Extensions (

    • 21 Jump Squats

    • 15 Leg Extensions

    • 21 Jump Squats

    • 12 Leg Extensions

    • 21 Jump Squats

    • 10 Leg Extension

    • 15 Squats

    • 8 Leg Extensions

    • 10 Squats

    • 6 Leg Extension

    • 15 Leg Press (ft together)

    • 4 Leg Extension

    • 15 Leg Press ( Ft Apart)

    • 2-4 Leg Extension

    • 15 Leg Press (ft together)

    • 2-4 Leg Extension

    • 15 Leg Press (ft. apart)

    • 2 Leg Extension

    • 15 Leg Curl

    • 35 Leg Extension (light)

    • 15 Leg Curl

    • 35 Leg Extension

    • 15 Leg Curl

    • 35 Leg Extension

Tuesday: Back, Shoulders +Abs+ 20’ Cardio (10’ Stair Master + 10’ Incline Walk)

  • 100 Ft Lunges

  • 3 Rounds

    • 21 Seated Rows

    • 10 Dumbbell Laterals

    • 21 Lat Pulldowns

  • 50 Weighted Cable Crunches

  • 3 Rounds

    • 21 Seated Rows

    • 10 Dumbbell Laterals

    • 40 Lat Pulldowns (Light)

  • 50 Weighted Cable Crunches

  • Weighted Hypers: 4x15 Super Set Shoulder Press w/ Bar: 4x15 Super Set One Arm Back Row: 4x10 (ea. arm)

  • 2 Min Run

  • Get a 3-5lb dumbell and walk on a 3% Incline and 2.5 spd. Arms extended out and walk for 2 minutes.

Wednesday: Rest

Thursday: Biceps, Triceps, Light Legs

  • 100 ft. lunges

  • Barbell Bicep Curl: 3x21 Super Set Dumbbell Kickbacks: 3x21 Super Set Hammer Curls: 3x15 Super Set Tricep Dumbbell Extension: 3x15 Super Set Barbell Squat: 3x21

  • 2 Min Run

  • Leg Extensions: 3x21 Super Set: Leg Curls: 3x21 Super Set: Cable Tricep Pulldown: 3x35

  • Calved: 4x50 Super Set Captain Chair Leg Raises: 4x50

Friday: Take a Yoga class

Saturday: 30’ Fasted Cardio

Sunday: Rest Day