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 (20’ Bike)

  • 100 ft. Lunges

  • Leg Extensions: 4x50/35/21/10 Super Set Smith Machine Squats: 4x50/35/21/10 Super Set Leg Press: 4x50/35/21/10 Super Set Leg Curls: 4x50/35/21/10

  • 100 ft. Lunges

  • 20’ Spinning Bike

Tuesday: Back, Shoulders + 20’ Cardio (Sprint 10’ + Incline Walk 10’)

  • 100 Crunches

  • Bent Over Barbell Back Rows: 3x15 Super Set Dumbbell Laterals: 3x21 Super Set Reverse Fly Machine: 3x15 Super Set: 1 Min Run

  • BarbellFraont Raise: 3x12 Super Set Dumbbell Laterals: 3x12 Super Set Lat Pull downs: 3x15 Super Set 1 Min Run

  • Lat Pull downs: 3215 Super Set Push-Ups: 3x Until Failure Super Set 2 Min Stairs

Wednesday: Rest

Thursday:Triceps, Biceps. Legs

  • 100 ft. Lunges

  • Barbell Bicep Curl: 4x50/35/21/15 Super Set Leg Press: 4x50/35/21/15

  • Preacher Bicep Curls: 3x30/20/20 Super Set Leg Extension: 3x50/35/21

  • 50 Smith Machine Squats

  • 15 Dips

  • 30 Barbell Hip Thrusts

  • 21 Goblet Squats

  • 15 Skull Crushers

  • 15 Barbell Hip Thrusts

  • 10 Tricep Pushdowns

  • 12 Skull Crushers

  • 50 Front Squat

  • 50 Dumb bell Kickbacks

Friday: Take a Yoga class + 30’ Fasted Cardio

Saturday: TRY A FITNESS CLASS

Sunday: Rest Day