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 (6/29/20): Legs+ 30’ Cardio

• 5’ Warm-Up

• Banded Side Walks: 20 reps of 3 sets Super Set Band Squats: 20 reps of 3 sets

• Barbell Box Squat: 10 reps of 4 sets Super Set From Floor Glute bridge: 10 reps of 4 sets

• Single Leg Hip Thrust: 10 reps -each leg of 4 sets Super Set StairMaster Sprint: 20 secs of 4 sets

• DB Deadlift : 10 reps, 3 sets Super Set Leg Press: 15 reps of 3 sets Super Set 20 sec Bike Sprints x 4

• Abductor Machine: 20 reps/ 5 shorties of 3 sets Super Set Adductor: 20 reps/5 shorties reps of 3 sets

• Reverse Seal: 15 reps of 3 sets

Tuesday:(6/30/20) Back, Biceps+ 7’ HIIT (5 x 15 sec work+ 45 sec rest)

• 5’ Warm-up

• Lat Pulldown Wide Grip: 10 reps of 4 sets Super Set Plate Hammer Curl: 15 reps of 4 sets

• Barbell Row: 10 reps of 4 sets Super Set Incline DB Bicep Curl: 10 reps of 4 sets

• DB Pullover: 10 reps of 4 sets Super Set EZ Bar Curl: 25 reps of 4 sets

Wednesday(7/1/20): Legs

• 5’ Warm-Up

• Seated Leg curl : 10 reps of 3 sets

• Barbell Hip Thrust: 10 reps of 3 sets

• Leg Press (Wide): 10 reps of 3 sets

• DB Deadlift: 8 reps of 3 sets

• Leg Curl: 10 reps of 4 sets Super Set Seated Calf Raise: 20 reps of 4 sets

• TRX PIke Abs: 10 reps of 3 sets

Thursday(7/2/20):Legs

• 5’ Warm-Up

• Seated Leg curl : 10 reps of 4 sets

• Barbell Hip Thrust: 10 reps of 4 sets

• Leg Press (Wide): 10 reps of 4 sets

• DB Deadlift: 8 reps of 4 sets

• Leg Curl: 10 reps of 4 sets Super Set Seated Calf Raise: 20 reps of 4 sets

• TRX PIke Abs: 10 reps of 3 sets

Friday (7/3/20): Functional

• 5’ Warm-Up

• AMRAP 5 mINUTES

  • 5 Air Squats

  • 15 Jumping jacks

  • 5 Glute Bridge

  • 5 Burpees

• 7' Min EMOM (Every Minute on the Minute)

  • 5 Thrusters

  • 10 Lunges

Saturday(7/4/20): 4TH OF JULY

Sunday: Rest Day