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
Monday: Legs 25’ Cardio
Leg Extension: 8x21/21/15/15/10/10/5/5 ( Weight increases as reps lower)
Seated Leg Press Machine: 4x15 open stance /12 closed stance /10 open stance /10 close stance ( Weight increases as reps lower) Super Set EZ Bar Hip thrust: 4x10
Smith Machine Squats : 4x21/15/12/10 ( Weight increases as reps lower)
One Leg Leg Press: 3x 12 Super Set Rope Pull Through: 3x10
Tuesday: Back + 7’ HIIT (7 sets: 20 sec work+ 45 sec rest)
5’ Jog
Assisted Pull-Ups: 3x10
Lat Pulldowns : 4x15/15/21/21 (dropset) Super Set One Arm DB Row :4x15/15/20/20 (dropset)
Seated Rows w/ Rope: 3x15 Super Set Straight Arm Pulldown: 3x15
Rear Delt Fly Machine: 4x10 Super Set Rope Face Pulls:4x10 Super Set Dumbbell Pullovers : 3x15
Wednesday: Active Rest Day (Rollerblade, Tennis, Walk the dogs, Swim Leisurely)
Thursday: Full Body
100ft Lunges
2 rounds
50 Squats
21 Shorties Squats
21 Laterals
21 Barbell Shoulder Press
21 Hammer Curls
21 DB Kickbacks
21 Lat Pulldowns
21 Bicep Barbell Curls
5 Min Jog
Leg Extension: 3x50 Super Set Leg Curls: 4x21
Barbell Hip Thrust: 2x20
Tricep Rope Pulldown: 3x25
Friday: Chest, Tricep + Stretch
Boss- Push-Up: 4x10 Super Set Cable Chest Fly: 4x10 Super Set Assisted Dips: 4x10
Incline DB Chest Press: 4x8 Super Set Overhead DB Tricep Extension: 4x10
10’ Stretch
Saturday: Fasted Cardio or F45 Bootcamp
Sunday: Rest Day