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, Shoulders (20’ Bike)

  • 100 ft. Lunges

  • Smith Machine Squat: 3x50/50/20 Super Set Dumbbell Laterals: 3x50/50/20

  • Leg Extension: 4x50/50/20/20 Super Set EZ Bar Shoulder Press: 4x50/50/20/20

  • Leg Press: 2x50 Super Set Leg Curls: 2x251

  • 20’ Spinning Bike

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

  • 100 ft. Lunges w/ Dumbbells doing Shoulder Presses.

  • Lateral Machine: 3x10 Super Set Dumbbell Laterals: 3x20 Super Set Machine Shoulder Press: 3x15

  • Barbell Rows: 3x15 Super Set Hammer Strength Pulldown Machine: 3x15

  • Chest Press Machine: 3x15 Super Set Inclined Back Row: 3x15

  • Reverse Flyes: 3x15/15/ to failure Super Set Lat Pulldowns: 3x20/20/ to failure

Wednesday: Rest

Thursday:Triceps, Biceps. Legs

  • Barbell Bicep Curl: 3x15/12/12 Super Set Tricep Pulldown: 3x21 Super Set Dumbbell Bicep Curls on Preacher: 3x15 Super Set Dumbbell Kickbacks: 3x21 Super Set Leg Extensions: 3x21

  • Sitting Bicep Curls: 3x15/15/20 Super Set Tricep Cable Overhead Extension: 3x15/15/20 Super Set Cable Rope Bicep Curl: 3x15 Super Set Leg Press: 3x21

  • Dumbbell Hammer Curls: 3x10 Super Set Lying Skull crushers: 3x15 Super Set: Dips: 3x21 Super Set Leg Curls: 3x21

Friday: Take a Yoga class + 30’ Fasted Cardio


Sunday: Rest Day