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 + Cardio (20’ Bike)

  • 10’ Cycle on spin bike with tension

  • Barbell Walking Lunges: 6x25 Super Set Barbell Squats: 6x35

  • Leg Extensions: _x100 ( Start with heavy weight. Do as many as you can until you get to 100. Every time you pause for a rest, lower weight) Goal is to do it in under 6 sets

  • Leg Curls: 2x Until Failure Super Set Leg Press: 2x Until Failure Super Set Dumbbell Hip Thrust: 2x Until Failure

  • 10’ Cycle on spin bike with tension

Tuesday: Back, Shoulders + 20’ Cardio

  • 5’ Jog

  • Dumbbell Laterals: 3x21 Super Set Plated Front Raises: 3x21 Super Set 1’ Sprint

  • Band Bent Over Back Rows: 3x50 Super Set Barbell Bent Over Rows: 3x15 Super Set: 1’ Sprint

  • Seated Rows: 4x25 Super Set Lat Pulldowns 4x25 Super Set Rope Face Pull: 4x25

Wednesday: Rest

Thursday:Triceps, Biceps

  • 100 Ft Lunges

  • 5’ Stairs

  • EZ Bar Bicep Curl: 3x21 Super Set Tricep Pushdowns: 3x21 Super Set Push-Ups(leg on step): 3x15

  • Hammer Curls: 3x21 Super Set Tricep Kickback: 3x21Super Set 1’ Run

  • Barbell Bicep Curls: 3x21 Super Set Flat Bench Skull Crusher: 3x21 Super Set Dips: 3x21 Super Set 2’ Run

Friday: Take a Yoga class

Saturday: 30’ Fasted Cardio

Sunday: Rest Day