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
Saturday: TRY A FITNESS CLASS
Sunday: Rest Day