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

• Smith Machine Squats : 3x15 Super Set Leg Press: 3x15 Super Set Leg Extension: 3x25/15/10

• Smith Machine Curtsy Lunge: 4x10 Super Set EZ Bar Hip thrust: 4x10

• Dumbbell Deadlift : 3x8

• Hack Squat: 3x 15 Super Set Split Squat: 3x10 (ea. leg)

Tuesday: Back, Shoulders + 5’ HIIT (5 x 15 sec work+ 45 sec rest)

• Bentover Dumbbell Rows : 3x15 (ea. arm) Super Set Side laterals :3x15

• 30 sec Stair Master Sprint

• Lat Pulldown: 3x5 (w/ triangle) Super Set Lat pulldowns: 3x10 (w/ triangle) Super Set Dumbbell Pullovers : 3x15

• 30 sec Stair Master sprint

• Seated Rows: 3x15 Super Set Dumbbell Shoulder Press : 3x10

• 30 sec Stair Master sprint

  Wednesday: Rest (Happy New Year)

Thursday: Arms

• Barbell bicep curls: 3x15Super Set Rope Tricep Pulldown: 3x21 Super Set Cable Bicep curl: 3x15 Super Set Dumbbell Kickbacks: 3x21 Super Set Seated Laterals: 3x15 Super Set Dumbbell Front Raise: 3x12

• Leg Extensions: 3x21 Super Set Machine Preacher Curls: 3x15 Super Set Dumbbell Tricep Extension: 3x21

• Leg Curls: 3x21 Super Set Hammer Curls: 3x21 Super Set Dips: 3x21

Friday: Full Body

3-5 Rounds:

• 25 Squats

• Plank 30 secs

• AMRAP Push-Ups

• 10 Burpees

• 10 Reverse Lunges

• 30 Band Pull Aparts

• 100 Jumping Jacks

Saturday: Fasted Cardio or F45 Bootcamp

Sunday: Rest Day