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 (9/21/20) : Legs + 30’ Fasted Cardio
Dumbbell Squats: 3x21 Super Set Squat Shorties: 3x21 Superset Leg Extension: 3x25/21/15
Butt Machine: 3x21 (ea. leg) Super Set Walking Lunges(no weight): 3x21
3x21 Seated Leg Press Super Set Leg Curl 3x21
Leg Press: 3x21 Super Set Dumbbell Dead lift w/ heels elevated: 3x21
Tuesday(9/22/20): Back, Shoulders + Abs
This is one huge dropset of 10 sets.
You will perform each exercise for the given amount of reps. Once all exercisesare completed you start over with the new rep number.
Reps are: 20/18/16/14/12/10/8/6/4/2
Seated Rows w/ triangle
Dumbbell Side Laterals
Lat Pulldowns
Dumbbell Shoulder Press
Dumbbell One Arm Rows
Dumbbell Front Raise
*Oblique Crunches on Hyperextension Bench: 3x15
*Weighted Rope Crunches: 3x10
*Hanging Leg Raise: 3x15
Wednesday(9/23/20): Cardio + Abs
Take your favorite class
*Oblique Crunches on Hyper extension Bench: 3x15
*Weighted Rope Crunches: 3x10
*Hanging Leg Raise: 3x15
Thursday(9/24/20): Arms, Legs + 20’ HIIT
100 ft lunges
Smith Machine Squats: 1x50 (very low weight)
Smith Machine Squat (heavy): 3x25 Super Set Squat Shorties: 3x40 (20 heavy, 20 no weight)
1Leg Extensions: 1x 50
Leg Extensions: 1x35
Leg Extension dropset: 5/10/21
Seated Leg Press: 3x21 Super Set Leg Extension: 3x to failure
Leg Curls: 3x12
Bicep Curls: 3x10 Super Set Dumb Bell Tricep Kickbacks: 3x50
Friday(9/25/20): Rest Day
Saturday(9/26/20): 30’ Fasted Cardio
Sunday(9/27/20): Rest Day