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 (8/3/20): Legs+ 25’ Cardio

• 5’ Warm-Up on bike

• Barbell Hip Thrust: 6 reps of 4 sets

• T-Bar Deadlifts: 10 reps of 3 sets

• Banded DB Squats: 15 reps of 3 sets Super Set KB Sings: 20 reps of 3 sets

• Abductor: 15 reps of 4 sets Super Set Adductor: 15 reps each leg of 4 sets

• Eccentric Chin-Up: reps of 4 sets

Tuesday(8/4/20): Legs, Back + 7’ HIIT (5 x 15 sec work+ 45 sec rest)

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

• Smith Sumo Squat: 12 reps of 4 sets

• Reverse Hack Good Morning: 12 reps of 4 sets

• Band Hip Thrust (no weight): 20 reps of 3 sets

• Assisted Chin-Up: 5 reps of 5 sets Super Set Lat Pull Down: 12 reps of 3 sets Super Set Cable Row: 12 reps of 3 sets

Wednesday(8/5/20): Rest

Thursday(8/6/20): Upper+ 7’ HIIT (5 x 15 sec work+ 45 sec rest)

• 5’ Warm-Up

• Barbell Chest Press: 10 reps of 4 sets

• Viking Press: 12 reps of 4 sets

• Prone Dumbbell Y Raise into I raise : 15 reps of 4 sets

• Alternating Dumbbell Curl: 12 reps of 4 sets Super Set Assist Dips: 12 reps of sets

Friday(8/7/20): Legs, Light Triceps

• 5’ Warm-Up on bike

• 100 Lunges (Bodyweight)

• Cable Pull Throughs: 15 reps of 4 sets

• KB Swing: 12 reps of 3 sets

• Hypers: 10 reps of 3 sets Super Set Frog Pumps: 20 reps of 3 sets

• Weighted Frog Pumps: 30 reps of 4 sets Super Set: Diamond Push-Up AMRAP of 4 sets

Saturday8/9/20):Rest Day

Sunday(8/10/20): Rest Day