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(8/17/20_: 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(8/18/20): 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(8/21/20): Active Rest Day (Rollerblade, Tennis, Walk the dogs, Swim Leisurely)

Thursday(8/22/20): 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(8/23/20): 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(8/24/20): Fasted Cardio 30’

Sunday(8/25/20): Rest Day