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, Chest+ 25’ Cardio

• Leg Extension: 1x50

• Push-ups: 1x20

• Leg Extension: 2x 200/150/100/80 (these are 1 set. Repeat 2x) Super Set Chest Press Machine: 2x15

• Leg press: 4x15/15/25/25

• Leg Extension: 1x21

• Chest Press Machine: 2x15 Super Set Chest Fly Machine: 2x12

• Squats: 3x15 Super Set Flat Barbell Bench Press: 3x15

• Lunges: 100ft

• Leg Curls: 4x12/15/20/25

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

• Laterals: 3x100/75/50 Super Set Seated Laterals: 3x21 Super Set Dumbbell Shoulder Press: 3x15

• Lat Pulldowns: 3x15

• Pulldowns: 3x12-15 Super Set Cable Seated row: 3x15

• Dumbbell Front Raises 3x20/10/7 Super Set Dumbbell Rows: 3x12 (ea. arm)

Wednesday: Rest

Thursday:Legs, Biceps Triceps

• Bicep Curls: 4x25 Super Set Tricep Pulldown: 4x24 Super Set Leg Press: 4x25/21/15/12

• Leg Extension: 3x25 Super Set 1 Arm Preacher Curl: 3x12 Super Set Tricep Rope Pulldown: 3x21

• Leg Curls: 3x21 Super Set EZ Bar Curl: 3x21 Super Set Dumbbell Preacher Curl: 3x21

• Hammer Curl: 3x15 Super Set Dips: 3x21

Friday: Full Body

• 100 Jump Rope

• 90 Air Squats

• 80 Wall Balls

• 70 Crunches

• 60 Box Jumps

• 50 Mountain Climbers

• 40 Jump Squats

• 30sec Plank

• 20 Push-ups

• 10 Burpees

Saturday: 30’ Fasted Cardio + Yoga

Sunday: Rest Day