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: Chest, Shoulders+ 25’ Cardio
Decline Push-Up 4x12 Super Set Seated Arnold Press:4x10
Dumbbell Lateral Raises: 3x8 Super Set Svend Press: 3x10
Alternating Dumbbell Front Raises( or w/ band): 4x10 Super Set Cable Chest Fly:4x12
Tuesday:Bicep, Triceps, Legs + 5’ HIIT (5 x 15 sec work+ 45 sec rest)
100ft Lunges
Leg Extension: 3x21 Super Set Barbell Bicep Curl (or w/ band):3x21
Leg Press: 3x50 (1st set feet together, 2nd set feet wide, 3rd set feet at bottom) Super Set Tricep Rope Pulldowns: 3x50
Smith Machine Squats: 3x50 Super Set Preacher Curl w/ Plate: 3x12
Calves on Leg Press: 4x35 Super Set Dumbbell Tricep Kickback: 100 total (do it in as many sets as you need) Super Set Leg Curl: 3x21
Wednesday: Rest
Thursday: Back+ 5’ HIIT
Chest Supported Dumbbell Back Rows: 3x15 Super Set Lat pulldowns: 3x15
One Arm Back Row:23x12 (ea. arm) Super Set Rope Face Pulls: 3x12
Seated Rows: 3x15
100 Dumbbell Laterals without stop
Friday: Full Body
Double Band Hip Thrust: ( Band around knees and over the hips): 4x20
Leg Press: 4x10
Sumo Deadlift: 4x8
Dumbbell Bench Press: 4x20
Inverted Row: 4x10
Saturday: 30’ Fasted Cardio + Yoga
Sunday: Rest Day