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 + Triceps (20’ Bike)

  • 5’ Jog

  • Leg Extensions: 5x50/35/35/25/21/15 Super Set Tricep Kickbacks: 5x25/21/15/10/5

  • Defecit Lunges: 4x20 ( Front leg on a step) Super Set Leg Press: 4x15 Superset Dips: 4x15

  • Smith Machine Squats: 5x15 Super Set Tricep Pulldowns: 5x15 Super Set 5’ Run

  • 10’ Cycle on spin bike with tension

Tuesday: Back, Shoulders + 20’ Cardio

  • 100 ft lunges

  • Dumbbell Laterals: 3x100/75/50 Super Set Lat Pulldowns: 3x35/25/20

  • Barbell Shoulder Press: 3x50/35/21 Super Set Seated Rows: 3x20

  • Barbell Front Raise: 2x100/50 Super Set Lat Pulldowns (w/ triangle) 2x25/25

  • 5’ Jog

Wednesday: Rest

Thursday:Triceps, Biceps. Legs

  • Barbell Bicep Curls: 3x35/21/15 Super Set Leg Extensions: 3x35/21/15 Super Set One Arm Hammer Curls: 3x12( each arm)

  • Bicep Curls w/ Plate: 3x12/12/15 Super Set Tricep Dumbell Extension: 3x15 Super Set Leg Curls: 3x21

  • Cable Rope Bicep Curl: 3x15 Super Set Barbell Hipthrust w/ Ez Bar: 3x15 Super Set Dips: 3x21

  • Dumbbell Bicep Curls: 3x12 Super Set Squats: 3x35/21/15 Super Set Tricep Kickbacks: 3x15

Friday: Take a Yoga class + 30’ Fasted Cardio


Sunday: Rest Day