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

  • Barbell Hip Thrust: 4x8

  • Leg Curl: 4x10-12 Super Set Dumbbell Deadlifts: 4x10

  • Leg press: 3x15

  • Hip Abductor Machine: 4x20 Super Set Hip Adductor Machine: 4x20

  • Hyper Extension: 4x10

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

  • One Arm Dumbbell Standing Overhead Press: 3x10

  • Dumbbell Incline Press: 3x10

  • Pulldowns: 3x12-15 Super Set Cable Seated row: 3x12-15

  • Rope Face Pulls 3x20 Super Set Dumbbell Lateras: 3x15

Wednesday: Rest

Thursday:Legs

  • Barbell Deadlifts: 3x10

  • Rope Pull-Through: 4x12

  • Leg Extension: 4x15 Super Set Seated Leg Curl: 4x15

  • Smith Machine Lunge: 3x10

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


Fitness, Weekly WorkoutsMonika Paezlegs, barbell hipthrust, the thrust is the thrust is a must, bret contreras, arms, leg press, back, arm exercise, shoulder, shoulder press, rope fall pulls, monika paez, weekly workouts, free workouts, beauty turned beastComment