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 (20’ Bike)

• Bike for 5’

• Smith Machine Squats: 5x25/15/10/5/15

• Dumbbell Lunges: 3x15(ea/ leg) Super Set Goblet Squats (Shorties at the bottom): 3x15

• Leg Press (Ft. high and wide): 6x12/12/15/15/20/20 Super Set Barbell Dead lifts: 6x7

• Leg Press (Ft. Low and narrow): 2x30 Super Set Leg Extension: 2x30/20

• Barbell Hip Thrusts: 3x10

Tuesday: Arms, Shoulders + 20’ Cardio (Stairmaster 10’ + Incline Walk 10’)

• 100 ft. Lunges

• Machine Laterals: 3x10/15/21

• Barbell Front Raise: 3x15 Super Set Barbell Shoulder Press: 3x21

• Barbell Preacher Curl 3x15 Super Set Rope Pull-downs: 3x25

• Plate Bicep Curls Standing: 3x15 Super Set Dips: 3x21 Super Set Rope Bicep Cable Curls: 3x15 Super Set Dumbbell Tricep Kickbacks: 3x21

Wednesday: Rest

Thursday: Upper Body, Glute

• Leg Extension: 3x8-10 Super Set Barbell Squats: 3x8-10 Super Set Hack Squat: 3x15 Super Set 2’ Run & Sprint Super Set Dumbbell Laterals: 3x21 Super Set Barbell Bicep Curl into Shoulder Press: 3x21 Super Set 5’ Jog

• One Leg Seated Leg Press: 3x21 Super Set Leg Curls: 3x21

  Super Set Plate Front Raises: 3x21 Super Set Dumbbell Kickbacks: 3x50 Super Set Tricep Pulldown: 3x21

• Abductor Machine: 4x To Failure Super Set Cable Kickbacks: 4x25

Friday: 30’ Fasted Cardio

Saturday: If your in Miami (Join me for a Boot camp Class)

• 10 TRX Rows

• 10 Jump Squats

• 25 Mountain Climbers

• 5 KB Cleans

• 3 rounds
  

Sunday: Rest Day