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 (15’ Stair + 15’ Incline Walk)

  • Leg Extensions: 2x/50/35 Super Set Smith Machine Squats: 2x50/35 Super Set Leg Press: 2x50/35 Super Set Barbell Hip Thrust: 2x50/35 Super Set Leg Curls: 2x50/35 Super Set Lunges: 2x50/35

  • 10’ Cycle on spin bike with tension

Tuesday: Back, Shoulders, Chest+ 15’ Cardio

  • 5’ Jog

  • Dumbbell Laterals: 3x50/35/21 Super Set Walk w/ Barbell Over Head for 100ft: 3x 100 ft Super Set Banded Bent Over Rows: 3x100

  • Lat Pulldowns: 3x50/35/21 Super Set Seated Rows: 3x50/35/21

  • Barbell Chest Press: 3x50/35/21 Super Set Pushups on Incline Bench 3x50/35/21

Wednesday: Rest

Thursday:Triceps, Biceps

  • Barbell Bicep Curl: 4x12 Super Set Tricep Pulldowns: 4x25

  • Tricep Pulldowns w/ rope: 4x35 Super Set Barbell Bicep Curl:4x30 Super Set Seated Bicep Curl:4x15 Super Set Dips: 4x25

  • Dumbbell Bicep Curl on Preacher Bench: 4x20 Super Set Dumbbell Kickbacks: 4x30

  • 3x 1’ Plank

Friday: Take a Yoga class

Saturday: 30’ Fasted Cardio

Sunday: Rest Day