WEEKLY WORKOUTS
DISCLAIMER: Always consult with a doctor before beginning any physical program
Here is this week’s workout routine:
* Sets that have 10/10/10 means Dropset: lowering weight w/ every set. One set= 10/10/10….Repeat as many times as indicated.
Monday (9-14-20): Back
Lunges: 100ft
50 Air Squats
Goblet Squat: 4x25 Superset Seated Leg Press 4x25 ( 1st set Legs Open, 2nd Legs Closed, 3rd Legs Open, 4th Legs Closed)
Hack Squat 3x15 Superset Leg Press: 3x30 ( Feet 1/2 off the bottom)
Leg Curls: 3x15 Superset 3x25 Butt Blaster Machine
Leg Extension 2x50 ( Light)
leg Extension: 3x7 (Heavy)
Dumbbell Deadlifts 3x15
Tuesday(9-15-20): Chest, Bicep & Triceps
Incline Dumbbell Chest Fly: 4x10 Superset Cable Bicep Curl w/ rope: 4x21 method Superset Lying Dumbbell Tricep Extension: 4x15
30 mountain climbers after each triple set is completed. Total of 120 mountain climbers
Boss Ball Push-Ups: 4x10 Superset Underhand Tricep Extension: 4x12
30 Mountain Climbers after each Triple Set is completed. Total of 120 mountain climbers.
TRX Chest Press: 4x8 Superset TRX Tricep Press: 4x8 Superset Zottman Curls: 4x10
2 minutes stair master
15 minute HIIT
Wednesday (9-16-20): Back
Lunges: 100 ft
One Arm Dumbbell Row: 3x12 Superset Lat Pulldowns: 3x12 Superset Lat Pulldown (Behind Neck) 3x15
Pulldowns w/ Triangle: 3x8 Superset Pulldowns w/ Triangle (Lying Way Back):3x21 Superset Smith Machine Row 3x12
Seated Row Machine: 3x10 Superset Back Pulldown Machine: 3x15
Thursday:(9-17-20) Legs
Pause Barbell Hip Thrust ( First 5 reps: 5-second pause, last 15 reps no pause): 3x5/15
2 minute walking lunges on treadmill
Dumbbell Deficit Split Squat: 3x12 Superset Banded Abductors: 3x15 Superset Banded Kickbacks: 3x15
2 minute walking lunges on treadmill
Cable Pull-Through: 3x15 Superset Sumo Deficit Deadlift: 4x10 Superset Weighted jump Squats: 4x15
10 burpees after each set. Total of 40 burpees.
Banded Cable Front Squat: 4x12 Superset DB Frog Pumps: 4x30
2 minute walking lunges on treadmill
Banded Reverse Eagle: 4x25 Superset Assisted Chin-Up: 4x4
40 minute steady state cardio
Friday(9-18-20): HIIT Cardio + Abs
Saturday(9-19-20): Rest Day
Sunday(9-20-20): Rest Day