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, Biceps + 5’ HIIT (5 x 15 sec work+ 45 sec rest)

Assisted Pull-Ups: 3x8
Lat Pulldown: 4x8 Super Set Chest Supported DB Row: 4x10 Super Set Alternating DB Curls: 4x8
Lat Single Arm Lat Pulldowns: 4x15 Super Set Bent Over Barbell Row Super: 4x10Set Dual Cable Curls:4x12
Rear Delt Fly: 4x10 Super Set Standing Plate Curls: 4x10

Wednesday: Rest

Thursday:Legs, Shoulders, Triceps

DB Shoulder press: 4x10 Super Set Tricep Pulldown: 4x25 Super Set Leg Press: 4x25/21/15/12
Leg Extension: 3x25 Super Set Dips 3x12 Super Set DB Laterals: 3x21
Leg Curls: 3x21 Super Set Overhead DB Tricep Extension 3x21 Super Set Barbell Front Raise: 3x21
Barbell Skull Crusher: 3x15 Super Set Rope Pull Though: 3x15

Friday: Full Body

Saturday: 30’ Fasted Cardio + Yoga

Sunday: Rest Day