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: Legs+ 25’ Cardio

• 100 ft. Lunges

• Ez Bar Squats: 2x20 Super Set Seated DB Shoulder Press: 2x21 Super Set EZ Bar Squats: 2x30 (lower the weight) Super Set Seated DB Laterals: 3x30 Super Set EZ Bar Squats: 2x40 (lower the weight) Super Set Plate Front Shoulder Raise: 2x40 Super Set 1’ Run

• Front Leg Elevated Static Lunge: 3x20 Super Set Leg Press: 3x25

• Leg Curls: 4x10/110/10/21 (lower weight in last one) Super Set DB Hipthrust: 4x25

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

• Lateral Machine: 5x50/35/21 Finish Last 2 Sets w/ Machine Shoulder press: 21/21

  Super Set Lat Pulldowns: 5x21 (last 2 sets dp facing away from lat pulldown) Super Set

  Steated Rows: 5x21 Super Set Cable Crunches: 5x25

• Chest Supported DB RowDumbbell Incline Press: 3x10 Super Set Chest Press Machine: 3x15

• Roman Chair Leg Lifts: 3x25:

Wednesday: Rest

Thursday: Booty + 7’ HIIT (5 x 15 sec work+ 45 sec rest)

• 100 ft Lunges

• Smith Machine Sumo Squats: 3x21 Super Set Deadlifts 3x10

• Butt Pushdown:3x15 ea. side Super Set Rope Pull Through: 3x10

• Hypers (glute focus): 3x21 Super Set Weighted Frog Pumps: 3x21

Friday: Full Body

• Double Band Hip Thrust: ( Band around knees and over the hips): 4x20

• Leg Press: 4x10

• Sumo Deadlift: 4x8

• Dumbbell Bench Press: 4x20

• Inverted Row: 4x10

Saturday: 30’ Fasted Cardio + Yoga

Sunday: Rest Day