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

Monday (2/10/20): Legs, Shoulders+ 25’ Cardio

  • 5’ Warm-Up

  • Leg Extensions: 35/35/25/25/15/15/7/7/7 reps of 9 sets Super Set Leg Curls: 10 reps of 9 sets Super Set DB Laterals: 21 reps of 9 sets Super Set Shoulder Press: 35 reps of 9 sets

  • 2 Min Run

  • Barbell Squats: 21 reps of 3 sets Super Set Weighted Walking Lunges: 15 reps of 3 sets Super Set Barbell Squats: 21 reps of 3 sets Super Set Weighted Walking Lunges: 15 reps of 3 sets

  • 2 Min Run

  • Leg Press : 25 reps of 4 sets (open,close,open,close)

Tuesday:(2/11/20) Back, Biceps + 7’ HIIT (5 x 15 sec work+ 45 sec rest)

  • 5’ Warm-up on Elliptical + Mobility Warm-Up

  • Barbell Bicep Curls: 7 reps of 3 sets Super Set Barbell Bicep Curls: 15 reps of 3 sets Super Sets Barbell Bicep Curls: 21 reps of 3 sets Super Set Pulldowns: 15 reps of 3 sets Super Set Abs (of choice) 50 reps of 3 sets

  • Seated Dumbbell Bicep Curls: 50 reps of 3 sets Super Set Seated Row: 35 reps of 3 sets Super Set Captain Chair Leg Raises: 21 reps of 3 sets

  • Standing Dumbbell Row:10 reps of 3 sets Super Set Rear Delt Flyes:15 reps of 3 sets Super Set Preacher Curl Machine: 15 reps of 3 sets

  • Lat Pulldowns (behind head): 21 reps of 3 sets

Wednesday(2/12/20): Rest

Thursday(2/13/20): Chest

  • 5’ Warm-Up

  • Incline DB Chest Presss: 10 reps of 4 sets Super Set Push-Ups: 12 reps of 4 sets

  • Flat DB Flyes : 12 reps of 4 sets

  • Sternal Cable Chest Fly: 15 reps of 4 sets Super Set Svend Press: 15 reps of 4 sets

Friday (2/14/20): Shoulders, Triceps + 7’ HIIT (5 x 15 sec work+ 45 sec rest)

  • 5’ Warm-Up on bike

  • Seated DB Shoulder Press : 10 reps of 4 sets Super Set Rear Delt Fly w/ Resistance Band : 10 reps each leg of 4 sets Super Set Chest Supported DB Front Raise: 10 reps of 4 sets

  • Cable Front Raise (w/ rope): 10 reps of 4 sets Super Set Kneeling Cable Rear Delt Fly: 15 reps of 4 sets

  • Incline DB Front Raise: 10 reps of 4 sets Super Set Face Pulls: 10 reps each leg of 4sets Super Set Straight Bar Front Raise: 10 reps of 4 sets

  • Dips w/ feet on bosu ball: 12 reps of 3 sets Super Set Tricep Rope Pulldown: 15 reps of 3 sets Super Set EZ Bar Skull Crusher: 10 reps of 3 sets

Saturday: 30’ Cardio of Choice or Home Cardio (see below):

  • 1 Minute Burpees w/ Push-Up

  • 1 Minute Squat Jacks

  • 1 Minute Skis

  • 1 Minute JUmp Lunges

  • 1 Minute Prisoner Squat into Alternating Oblique Crunch

    *Once completed rest for 1 minute. Repeat 6 rounds for a total of 30 minutes

Sunday: Rest Day

Fitness, Weekly WorkoutsMonika Paezlegs, shoulders, chest, triceps, leg press, leg extenshion, dips, chest press, cable flyes, lunges, burpees, cardio, barbell squatsComment