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

    • Super Set: Perform exercises in a set back to back with no rest.

    • AMRAP: As Many Reps As Possible

Monday (1/27/20): Legs+ 25’ Cardio

  • 5’ Warm-Up on bike

  • 100 Lunges (Bodyweight)

  • Banded Bridge Abductors: 15 reps of 3 sets Super Set Banded Hip Thrusts: 15 reps of 3 sets

  • Barbell Hip Thrusts: 8 reps of 4 sets

  • Banded Smith Machine Box Squat (or DB Goblet Squat): 10 reps of 4 sets Super Set Weighted Step-Ups 15 reps each leg of 4 sets

  • Single Leg Deadlift: 12 reps each leg of 4 sets Super Set Cable Pistol Squat( or DB lateral lunge): 10 reps each leg of 4 sets

  • Leg Extension: 5 reps each leg, 5 reps both of 3 sets Super Set Leg curl Machine ( or standing leg curl w/ ankle weight) 5 reps each leg, 5 reps both of 3 sets

Tuesday: Shoulders + 7’ HIIT (5 x 15 sec work+ 45 sec rest)

  • 5’ Warm-up on Elliptical + Mobility Warm-Up

  • Seated DB Shoulder Press: 10 reps of 4 sets Super Set Standing Plate Car Drivers: 12 reps of 4 sets

  • Rope Face Pulls: 15 reps of 3 sets Super Set DB Laterals: 15 reps of 3 sets

  • Rear Delt Cable Fly Machine: 15 reps of 3 sets

Wednesday: Rest

Thursday: Back, Biceps + 7’ HIIT (5 x 15 sec work+ 45 sec rest)

  • 5’ Warm-Up

  • Seated Row Machine( or stand DB row): 10 reps of 4 sets Super Set Plate Bicep Curl 12 reps of 4 sets

  • Close Grip Pulldowns: 12 reps of 4 sets Super Set Rope Cable Bicep Curl: 10 reps of 4 sets

  • Straight Arm Cable Pulldown: 15 reps of 4 sets Super Set Face Away Double Cable Bicep Curl (or incline DB Curl): 10 reps of 4 sets

Friday: Legs, Light Triceps

  • 5’ Warm-Up on bike

  • 100 Lunges (Bodyweight)

  • Leg Press: 15 reps of 4 sets Super Set DB Sumo Squat: 25 reps of 4 sets

  • DB Deadlift: 10 reps of 3 sets Super Set DB Skull Crusher: 10 reps of 3 sets

  • Seated Leg Curl: 10 reps of 3 sets Super Set In place Lunges: 8 reps each leg of 3 sets

  • Weighted Frog Pumps: 30 reps of 4 sets Super Set: Diamond Push-Up AMRAP of 4 sets

  • DB Hip Thrusts: 10 reps of 3 sets

Saturday: 30’ Cardio of Choice or Home Cardio (see below):

  • 1 Minute Burpees

  • 1 Minute Jump Lunge

  • 1 Minute Plank Jacks

  • 1 Minute Jump Rope

  • 1 Minute Jumping jacks

    *Once completed rest for 1 minute. Repeat 6 rounds for a total of 30 minutes

Sunday: Rest Day

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