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 (8/10/20):Legs (25’ Bike)

  • Bike for 5’

  • Lunges 100ft x 2 (Sprint Back)

  • Barbell Squats: 3x125 Super Set Leg Curls: 3x12-15 Super Set 2’ Run

  • Leg Press : 3x50/35/25 Super Set Leg Extensions: 3x12-15 (or Sissy Squats) Super Set 2’ Run

  • Pin Loaded Leg Press: 3x21 Super Set Barbell Deadlifts: 3x15 Super Set 2’ Run

Tuesday(8/11/20): Upper Body + 5’ HIIT (5 x 15 sec work+ 45 sec rest)

  • 5’ Run

  • Hammer Strength Pulldown: 3x21 Super Set Machine Back Row: 3x15 Super Set Rope Pushdowns: 3x25 Super Set Laying Down Skull Crusher: 3x15

  • Plated Bicep Curls: 3x21 Super Set Barbell Chest Press: 3x15 Super Set Push-Ups: 3x15

  • Seated Dumbbell Laterals: 3x21 Super Set Seated Plated Front Raises: 3x15 Super Set: Lying Flat Laterals ( Lay down, Feet straight up w/ abs contracted): 3x15

  • 300 Crunches

Wednesday(8/12/20): Rest

Thursday(8/13/20): Lower Body

  • Dumbbell Walking Lunges: 4x25 Super Set Burpees: 4x25

  • Dumbbell Sumo Squat: 3x15 Super Set 45 degree HiP Extension (Glue Focused)

  • Leg Extension: 4x20 Super Set Jump Squats: 4x15

  • Box Jumps: 4x15 Super Set Barbell Hip Thrust: 4x15

Friday(8/14/20): 30’ Fasted Cardio

Saturday(8/15/20): For Time

  • 2 min Plank

  • 13 Burpees

  • 18 KB Swings

  • 20 Push-ups

  • 25 Goblet Squats

  • 50 Wall Balls

  • 200 Jump Ropes

Sunday(8/16/20): Rest Day

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