WEEKLY WORKOUTS
Here is this week’s workout routine: Since Monday is a holiday you can take it off and just push everything back a day.
DISCLAIMER: Always consult with a doctor before beginning any physical program
Dropset: Lower weight with each set.
Monday (11/09/20): Back
Seated Back Rows Superset w/ Lat Pulldowns: 3 x 15
One Arm DB Row Superset w/ Face Pulls (Triangle Attachment) 3x12
Seated Rows (Triangle Attachment/ dropset) 3x15/15/20
Lat Pulldowns (Triangle Attachment) Superset Reverse DB Fly 3x15
DB Laterals 1x100 (Nonstop)
Tuesday(11/10/20): HIIT Cardio & Abs
Wednesday(11/11/20): Biceps, Triceps, Legs
Lunges: 100ft
Leg Extensions: 3x15 Superset Barbell Bicep Curl 3x21
Leg Press: (25 ft together, 25 normal stance) Superset Tricep Pulldown: 3x50
Smith Machine Squat: 3x50 Superset Preacher Curl Machine 3x12
Calves on Leg Press (No Weight) 4x To Failure
Tricep Kickbacks w/ DB: 100 Total (in as little sets as possible)
Leg Curls: 3x21
Thursday(11/12/20): Legs
Lunges: 100ft
Smith Machine Squats Superset Leg Press6x 50/35/21/5/5/5 (increasing weight w/ each set)
Leg Extension: 6x50/35/21/5/5/5 (increasing weight w/ each set)
Leg Curls: 5x21/15/12/12/12 (increasing weight w/ each set)
Friday: Take your favorite Group Fitness class!
Saturday: Active Rest day (Walk your dogs, play tennis, roller blade)
Sunday: Rest Day
FREE CHALLENGE for November!!!
