WEEKLY WORKOUTS
WEEKLY WORKOUTS
Here is this week’s workout routine:
This week we will be doing Legs on Friday since you will be indulging a lot on Thursday. Lets get those calories to good use
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: Back+ 25’ Cardio
100 ft Lunges
Chest Supported Back Rows: 3x12 Super Set Lat Pulldowns: 3x12 Super Set Lat pulldowns (bar behind head): 3x15
Lat Pulldowns (w/ triangle): 3x8 Super Set Rack Pulls: 3x12
Reverse Peck Deck Machine: 3x15 Super Set Straight Arm Rope Pulldown;:3x15
Tuesday:Chest, Shoulders + 5’ HIIT (5 x 15 sec work+ 45 sec rest)
Seated Laterals 3x10 Super Set Alternating Dumbbell Front Raises: 3x10 (ea. side)
Flat Bench Dumbbell Flyes: 3x10 Super Set Incline Push-Ups: 3x to failure
Incline Barbell Chest Press: 3x10 Super Set Standing Dumbbell Shoulder Press
Wednesday: Rest
Thursday: Thanksgiving Turkey Trot Scavenger (5k)
Gather your family for a Thanksgiving Day Scavenger Hunt while completing your 3 miles
Friday: Legs
100 ft. Lunges
50 Air Squats
Heel Elevated Dumbbell Squat: 4x25 Super Set Leg Press: 4x25
Hack Squat (no weight): 3x15 Super Set Seated Leg Press: 3x25
Leg Curls: 3x15 Super Set 3x25 Cable Butt Kickbacks: 3x20(ea. side)
Leg Extension: 2x50 (light)
Leg Extension: 3x7 (heavy)
Dumbbell Deadlifts: 3x8-10
Saturday: Metcon
500m Row
50 Burpees
500m Row
45 Burpees
500m Row
40 Burpees
500m Row
35 Burpees
Sunday: Rest Day