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

    • Super Set: Perform exercises in a set back to back with no rest.

    • AMRAP: As Many Reps As Possible

  • Due to everything going on with the Corona Virus, I will be doing all workouts AT HOME FRIENDLY.

Monday (4/20/20): Arms

  • Warm- Up: Light Walk

  • Barbell Upright Row: 10 reps of 3 sets Super Set Barbell Front Raise: 10 reps of 3 sets Super Set Band Chest Supported Flyes: 10 reps of 3 sets

  • One Arm Band Lateral Raise: 10 reps of 4 sets

  • Barbell Row 21s: 7 reps lower half, 7 reps to half, 7 reps all of 3 sets

  • Staggered Push-up: 10 reps of 3 sets Super Set Skull Crusher into CG Press: 10 reps of 3 sets Super Set Dips; 10 reps of 3 sets

  • Band Ab Crunch: 20 reps of 4 sets

Tuesday:(4/21/20) Back + Legs

  • Warm- Up: Light Walk

  • Landmine Rows: 10 reps of 4 sets Super Set Straight Arm Band Pulldown: 10 reps of 3 sets

  • Single Arm Landmine Row: 10 reps (ea. side) of 3 sets

  • Band Seated Row: 12 reps of 4 sets Super Set Banded Bridge: 10 reps of 4 sets

  • Double Banded Hip Thrust: 10 reps of 4 sets

    Wednesday: (4/22/20): Rest

Thursday(4/23/20): Arms

  • Standing DB Shoulder Press: 10 reps of 3 sets Super Set Plate Car Drivers: 10 reps of 3 sets Super Set DB Incline Flyes: 10 reps of 3 sets

  • Band Y-Raise: 10 reps of 4 sets Super Set Push-ups: 10 reps of 4 sets

  • Band Tricep Push- Downs: 10 reps of 4 sets Super Set DB Hammer Curl: 10 reps of 4 sets

  • Planks: 30 seconds of 4 reps

    Friday (4/24/20): Back + Legs

  • DB Rows: 10 reps of 3 sets Super Set Band Pulldowns: 10 reps of 3 sets

  • Plank Band Rows: 10 reps of 3 sets

  • Band Hack Squat: 10 reps of 3 sets Super Set Leg Extension: 10 reps of 3 sets

  • Lunges: 20 reps of 3 sets

Saturday: (4/25/20): ZOOM WORKOUT W/ ME

Sunday: (4/26/20):Rest

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