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

  • Due to everything going on with the Corona Virus, I will be doing all workouts AT HOME FRIENDLY.

Monday (6/15/20): Legs

  • Warm- Up: Light Walk

  • DB Hipthrust 1 1/4 Rep: 10 reps of 4 sets

  • Single Leg Deadlift: 10 reps (ea. leg) of 4 sets

  • Heel Elevated DB Squat: 10 reps of 4 sets

  • Modified Leg Extension: 10 reps of 4 sets Super Set Stand Calf Raise: 30 reps of 4 sets

  • Ab Roller: 10 reps of 4 sets

Tuesday:(6/16/20) Shoulders + Chest+ Back

  • Warm- Up: Light Walk

  • Single Arm DB OHP: 10 reps of 4 sets

  • Bilateral DB Row: 10 reps of 4 sets

  • DB Shoulder Press(palms facing out): 10 reps of 4 sets Super Set DB Anterior Press (palms facing each other): 10 reps of 4 sets

  • Band Y-Raises: 10 reps of 4 sets Super Set DB Lateral Raises: 10 reps of 4 sets

  • Shoulder Taps: 1 minute of 3 sets

Wednesday: (6/17/20): Legs

  • DB Front Squat: 8 reps of 4 sets

  • Banded DB RDL: 10 reps of 4 sets

  • Ball Leg curls: 10 reps of 4 sets Super Set Seated Banded Leg Curl: 10 reps of 4 sets

  • Lunges: 20 reps of 3 sets

  • Crunch on Ball: 10 reps of 4 sets

Thursday(6/18/20): Shoulder + Back + Chest

  • Warm-Up 5’

  • One Knee Band Row: 10 reps of 3

  • Flat DB Press: 10 reps of 4 sets

  • One Arm DB Row: 10 reps (ea side) of 4 sets

  • TRX Row: 10 reps of 3 sets

  • Banded Straight Arm Pulldown: 10 reps of 4 sets

Friday (6/19/20): Shoulders + Bis+Tris

  • 5’ Warm-Up

  • Prone plate front Raise: 10 reps of 3 sets Super Set DB Kickback: 10 reps of 3 sets

  • DB Bicep curl: 10 reps of 3 sets Super Set Band Lateral Raise : 10 reps of 3 sets

  • Banded Tricep Pushdown: 10 reps of 4 sets Super Set Diamond Push-Up: AMRAP of 4 sets Super Set Dips: 10 reps of 4 sets

Saturday: (6/20/20): Rest

Sunday: (6/21/20):Rest Day

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