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 (10/05/20): Off

Tuesday (10/06/20) : Glutes+ 30’ Cardio

  • Band Hip thrust: 3x115 Super Set Band Squats (No weights): 3x15 (Warm-Up Set)

  • Barbell Hipthrust w/ Feet Elevated : 5x8

  • DB RDL: 4x10 Super Set Leg curl: 4x10

  • Reverse Hack Squat: 3x10 Super Set Weighted Reverse Lunge: 3x10 (ea. leg)

  • Weighted Calf Raise: 3x10 Super Set Abs of choice: 3x10

Wednesday (10/07/20): Upper Body: 7 min HIIT (15 work + 45 sec rest)

  • Assisted Pull-Ups: 3x8

  • Lat Pulldown: 4x10

  • DB Bent Over Row: 4x10 Super Set DB Laterals: 4x10

  • Incline Front Raises: 4x10 Super Set DB Sit Shoulder Press: 4x10

Thursday(10/08/20) : Biceps, Triceps

  • Bicep Curls: 4x25 Super Set Tricep Pulldown: 4x24 Super Set

  • 1 Arm Preacher Curl: 4x12 Super Set Close Grip Bench Press: 4x10

  • EZ Bar Curl: 4x21 Super Set Dumbbell Preacher Curl: 4x21

  • Hammer Curl: 4x15 Super Set Dips: 4x21

Friday (10/09/20): Full Body

  • Glute Bridge: 3x15

  • DB Pullover: 3x10 Super Set Cable Row: 3x10

  • Sumo DB Deadlift: 3x10 Super Set Ball Leg Curl: 3x10

  • DB Front Raise: 3x10 Super Set DB Lateral Raise: 3x10 Super Set DB or Machine Rear Delt Flies: 3x10

Saturday (10/10/20): 30’ Fasted Cardio + Yoga

Sunday (10/11/20) : Rest Day

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