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, Light Shoulders + 25’ Cardio

100 ft. Lunges
Goblet Squat (Heel Elev): 3x35/35/15 Super Set DB Flat Bench Press: 3x35/25/15
Leg Press: 3x35/25/15 Super Set Hammer Strength Chest Press Machine:: 3x35/25/15
Leg Extension : 3x35/25/15 Super Set Fly Machine: 3x15/12/12
DB Laterals: 3x 35 Super Set 100 Ft. Farmers Walk w/ Barbell Overhead: 3x 100ft.

Tuesday: Back + 7’ HIIT (7 sets: 20 sec work+ 45 sec rest)

100 ft. Lunges
One Arm DB Row: 3x12 Super Set Rope Back Pulldowns: 3x15
Lat Pulldowns : 4x12/12/15/20 (dropset) Super Set Rear Delt Fly Machine :4x15
T-Bar Row: 4x15 Super Set Lat Pulldown w/ Triangle: 4x5/5/10/10
Seated Rows: 4x5/5/10/10 Super Set Hyper Extension (lower back focus): 4x15
Wednesday: Rest
Thursday: Biceps, Triceps, Legs+ 7’ HIIT (7 sets: 20 sec work+ 45 sec rest)

5’ Jog
100 ft. Lunges
Smith Machine Squats: 3x21 Super Set Barbell Bicep Curl: 3x21 Super Set Barbell Bicep Curl (lower the bar weight): 3x21
Leg Extension: 5x50/40/30/20/10 Super Set DB Tricep Kickback: 5x40
Seated Leg Press Machine; 4x21 (together/apart/together/apart) Super Set Tricep Rope Pulldown: 4x25 Super Set Bicep Curl Machine: 4x25

Friday: 35’ Fasted Cardio

Saturday: Active Rest Day (Rollerblade, Tennis, Walk the dogs, Swim Leisurely

Sunday: Rest Day