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

100 ft Lunges
Smith Machine Squats: 6x50/35/21/5/5/5 Super Set Leg Press: 6x50/35/21/5/5/5
Leg Extension: 6x50/35/21/5/5/5 Super Set Leg Curls: 6x50/35/21/5/5/5

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

Seated Rows (w/ straight bar and underhand grip) 3x7/7/21 Super Set Dumbbell Laterals: 3x10/10/21
Lat Pulldowns (w/ triangle): 3x7/7/21 Super Set Shoulder Press:3x21
Lat Pulldowns (w/ regular bar): 3x7/7/21 Super Set Plated Front Raise: 3x21
Straight Arm Rope Pulldown: 3x50 Super Set Preacher Curl w/ Plate: 3x12
Calves on Leg Press: 3x15 Super Set Rope Face Pulls: 3x21 Super Set Barbell Row: 3x15

Wednesday: Rest

Thursday: Biceps, Triceps, Light Legs+ 5’ HIIT

Barbell Bicep Curls 3x21/12/12 Super Set Kickbacks: 3x21 Super Set Seated Bicep Curl (w/ plate) Super Set Tricep Pulldowns: 3x21
Bicep Curl w/ Rope:3x21 Super Set Tricep Pulldowns (w/ straight bar underhand grip): 3x15 Super Set Hammer Curls: 3x12 Super Set Stand Tricep Extension: 3x21
Dips: 3x21
Leg Extension: 3x35/21/ to failure Super Set Leg Curls: 3x21

Friday: Full Body

Saturday: 30’ Fasted Cardio + Yoga

Sunday: Rest Day