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, Chest (20’ Bike)

  • 100 ft. Lunges

  • Leg Press: 5x50/40/30/20/10 Super Set Inclined Push-Ups: 5x50/40/30/20/10

  • Leg Extensions: 4x50/40/30/20 Super Set Chest Press Machine: 4x50/40/30/20

  • Leg Curls: 4x21 Super Set Machine Chest Flyes: 4x10

  • 20’ Cardio of choice

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

  • Hammer Strength Pulldown Machine: 3x21 Super Set Seated Row: 3x15 Super Set Reverse Fly Machine: 3x15

  • Bent Over Smith Machinel Back Rows: 3x12 Super Set One Arm Dumbbell Row: 3x15 Super Set Reverse Fly Machine: 3x15

  • Seated Back Rows w/ Wide Grip Bar: 3x15 Super Set Straight Bar Pulldown: 3x15

  • Bicep Curls: 3x12 (heaviest bar you can handle), then lower the bar and do 3x15, then lower bar again and do 3x21. Example here

  • One arm Dumbbell Preacher Curl: 3x15 Super Set Hammer Curls: 3x10

Wednesday: Rest

Thursday:Triceps, Shoulder,. Legs

  • 100 ft. Lunges

  • Dumbbell Goblet Squat: 3x50/35/21/15 (do the 50s w/ bodyweight) Super Set Chest Supported Y- Raise 3x50/35/21 Super Set Tricep Pushdown w/ Rope: 3x50/35/21

  • Barbell Hip Thrust: 4x10 Super Set Barbell Shoulder Press: 4x10

  • Leg Curls: 4x15 Super Set Dumbbell Laterals: 4x15

  • Weighted Frog Pumps: 4x25 Super Set Tricep Kickbacks: 4x25

Friday: Take a Yoga class + 30’ Fasted Cardio


  • 4 Rounds
    30 Second Wall Sit w/ Wight
    20 DB Curtsy Lunge
    10 DB Thruster
    10 Burpees
    Rest 90 seconds between rounds.

Sunday: Rest Day