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 (10/19/20): Glutes + 30’ Cardio

  • Band Hip thrust: 4x15 Super Set Band Squats (No weights): 4x15 (Warm-Up Set)

  • Barbell Hipthrust w/ Feet Elevated : 6x8

  • DB RDL: 6x8 Super Set Leg curl: 5x12

  • Reverse Hack Squat: 5x10 Super Set Weighted Reverse Lunge: 5x10 (ea. leg)

  • Weighted Calf Raise: 5x10 Super Set Abs of choice:54x10

Tuesday (10/20/20) : Upper Body + 30’ Cardio

  • Barbell Bent Over Row : 5x10

  • Cable Seated Row : 5x10

  • Assisted Pull-Up Machine: 4x8

  • Cable rope Straight Arm Pulldown: 4x12

  • One Arm Tricep Rope Pushdown: 4x12 Super Set Dips: 4x12

Wednesday (10/21/20): Rest

Thursday(10/22/20) : Legs

  • Barbell Sumo Deadlift: 5x8

  • DB Hip Thrust: 5x10 Super Set 45 Degree Hyper: 5x10

  • Walking Lunges 4x10 (ea. leg) Super Set DB Frog Pumps: 4x15

  • Seated Calf Raise: 4x20

Friday (10/23/20): Upper Body

  • Barbell Flat Chest Press: 5x8

  • Stand DB Shoulder Press: 4x10

  • incline Front Raise: 5x10 Super Set DB Lateral Raise: 5x10

  • Push-Up: 4x10

  • Planks: 3x 1 min

Saturday (10/24/20): 30’ Fasted Cardio + Yoga

Sunday (10/25/20) : Rest Day

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