WEEKLY WORKOUTS

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

    • Super Set: Perform exercises in a set back to back with no rest.

    • AMRAP: As Many Reps As Possible

Monday (2/17/20): Legs+ 30’ Cardio

  • 5’ Warm-Up

  • Wall Squat with Banded Abductors: 20 reps of 3 sets Super Set Band Squats: 20 reps of 3 sets

  • Barbell Deadlift: 8 reps of 4 sets Super Set Barbell Hip Thrusts: 8 reps of 4 sets Super Set 20 sec Bike Sprints x 4

  • Single Leg Press : 8 reps of 4 sets Super Set Leg Press: 8 reps of 4 sets Super Set 20 sec Bike Sprints x 4

  • Reverse Hack Squat 21 reps of 3 sets Super Set Reverse Hack RDL: 15 reps of 3 sets Super Set 20 sec Bike Sprints x 4

  • Cable Kick Back: 20 reps of 3 sets

Tuesday:(2/18/20) Upper Body+ 7’ HIIT (5 x 15 sec work+ 45 sec rest)

  • 5’ Warm-up on Elliptical + Mobility Warm-Up

  • Push-Up Toe Touches: 10 reps of 3 sets Super Set DB Floor Press: 15 reps of 3 sets Super Sets Squatting Svend Press: 12 reps of 3 sets

  • 30 Frog Pumps

  • Standing Dumbbell Shoulder Press w/ hold : 10 reps of 3 sets Super Set Band Lateral Raise 35 reps of 3 sets

  • 30 Frog Pumps

  • DB Bent Over Flyes : 21 reps of 3 sets Super Set Sliding Supermans: 10 reps of 3 sets

  • 30 Frog Pumps

Wednesday(2/19/20): Legs, Biceps, Triceps

  • 5’ Warm-Up

  • Leg Extensions: 40 reps of 1 set

  • Goblet Squat: 10 reps of 3 sets Super Set Leg Extensions: 10 reps of 3 sets Super Set Goblet Squat: 20 reps of 3 sets Super Set Leg Extensions: 25 reps of 3 sets Super Set Goblet Squats: 30 reps of 3 sets Super Set Barbell Bicep Curl (or banded): 30 reps of 3 sets Super Set Tricep Rope Pulldowns( or DB Kickbacks): 30 reps of 3 sets

  • Weighted Lunges: 25 ea. leg reps of 3 sets

  • Leg Curls: 21 reps of 3 sets Super Set 2’ Run x 3

Thursday(2/20/20): Back, Shoulders

  • 5’ Warm-Up

  • DB Laterals: 10 reps of 3 sets Super Set DB Laterals: 15 reps of 3 sets Super Set DB Laterals: 20 reps of 3 sets Super Set Lat Pulldowns: 15 reps of 3 sets Super Set Squats: 50 reps of 3 sets

  • DB Row : 12 reps of 3 sets Super Set DB Seated Shoulder Press: 21 reps of 3 sets

  • Seated Cable Row: 20 reps of 3 sets Super Set Alt. DB Upright Row: 10 reps of 3 sets

  • One Arm Straight Pulldown: 12 reps of 3 sets

  • Pull-Ups: AMRAP reps of 3 sets

Friday (2/21/20): Functional

  • 5’ Warm-Up

  • Burpees : 40 secs works/ 15 secs rest 2 sets

  • Mountain Climbers : 40 secs works/ 15 secs rest 2 sets

  • Planks Up & Downs : 40 secs works/ 15 secs rest 2 sets

  • Jack Knives : 40 secs works/ 15 secs rest 2 sets

  • High Knees : 40 secs works/ 15 secs rest 2 sets

  • Jump Lunge: 40 secs work/ 15 sec rest 2 sets

  • Jump Squat : 40 secs works/ 15 secs rest 2 sets

  • Push-Ups : 40 secs works/ 15 secs rest 2 sets

Saturday: Rest Day

Sunday: Rest Day

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