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

Leg Extension : 4X10-12 Super Set Lying Leg Curl: 4x10-12
Deadlift (toes elevated): 4x10-12 Super Set DB Goblet Squat: 4x10-12 Super Set
Hack Squat: 4x10-12 Super Set Reverse Hack Squat: 4x10-12
DB Walking Lunges: 4x-16 steps Super Set Hyperextension: 4x10

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

Cable High Row : 4X10-12 Super Set KB Bicep Curl: 4x10-12
2 min Run
Straight Arm Pulldown: 4x10-12 Super Set Cable Bicep Curl: 4x10-12 Super Set Band Rows: 4x30
2 min run
DB Row: 4x10-12 Super Set Cross Cable Rear Delt Fly: 4x10-12
2 min run
DB Walking Lunges: 4x-16 steps Super Set Hyperextension: 4x10
2 min run
Wednesday: Rest (Merry Christmas)

Thursday: Shoulders, Triceps

Seated DB Shoulder press: 4x10 Super Set Rope Tricep Pulldown: 4x25
Dips 3x12 Super Set DB Laterals: 3x21
Overhead DB Tricep Extension 3x21 Super Set Barbell Front Raise: 3x21
Barbell Skull Crusher: 3x15 Super Set Rope Face Pulls: 3x15

Friday: Full Body

(1) 3 Rounds:

20 Step-Ups
5 Burpees
10 Jump Squats
5 Incline Push-ups
Rest 60 secs

(2) 3 Rounds:

Squat to Overhead DB Press
10 Planks with Step-Outs
10 walking Lunges
10 Mountain Climbers
Rest 60 secs

(3) 3 Rounds;

15 Russian twists
15 Up & Down Planks
30 Bridges
Rest 60 Seconds

Saturday: Cardio

1 Mile Run + 150 Wall Balls

Sunday: Rest Day