WEEKLY WORKOUTS

Here is this week’s workout routine: Since Monday is a holiday you can take it off and just push everything back a day.

• DISCLAIMER: Always consult with a doctor before beginning any physical program

  • Dropset: Lower weight with each set.

Monday (10/26/20): Legs + 30’ Fasted Cardio

• 5 Min Jog

• Sumo Squat: 3x21 Super Set Smith Machine Squat: 3x21 Super Set Leg Press: 3x15

• Romanian Deadlift: 3x7 Super Set: 3x15

• Leg Extension: 4x10/21/50/50 Super Set Leg Curls: 4x15

Tuesday (10/27/20) : Cardio + Abs

30 Min Cardio of Choice

*Oblique Crunches on Hyperextension Bench: 3x15

*Weighted Rope Crunches: 3x10

*Hanging Leg Raise: 3x15

Wednesday( 10/28/20): Shoulders + Biceps

• 100 ft walking lunges

• Barbell Shoulder Press: 3x10 Super Set Dumbbell Laterals: 3x10 Super Set Barbell Shoulder Press (lower weight): 3x12 Super Set Dumbbell Laterals (lower weight): 3x20 Super Set Barbell Shoulder Press (lower weight): 3x15 Super Set Dumbbell Laterals (lower weight): 3x25

• Dropset Dumbbell Front Raises: 3x10/15/21

• Dropset Barbell Bicep Curl: 3x10/20/30

Thursday (10/29/20):Chest, Triceps + 20’ HIIT

• Incline DB Chest Press: 4x12 Super Set ncline DB Svend Press: 4x 10

• TRX Chest Press: 4x 12 Super Set TRX Chest Flyes: 4x8 Super Set TRX Tricep Press

• 5 Burpees into Squat Press

• Hammer Strength Incline Chest Press: 4x10 Super Set Bosu Push-Ups: 4x10

• Single Cable Tricep Pushdown: 3x12 Super Set Tricep Underhand Pushdown: 3x 15

Friday (10/30/20 Legs

• Body Weight Squats: 3x25 Super Set Barbell Squat:3x25

• Leg Press: 3x 25

• Leg Extension: 6x 35/35/20/20/20/20

Saturday(10/31/20)Happy Halloween

Perform 4 Rounds EMOM: Every Minute on the Minute

H- Hip Thrust

A- Abdominal Crunch

L- Lunges

L- Lat Pulldown

O- Over Head DB Shoulder Press

W- Walk on a 10% Incline for 2 min

E- Elevated Push-Up

E- Elliptical for 2 min

N- Narrow Squat

Sunday (11/1/20): Rest