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 (3/9/20): Legs+ 30’ Cardio
5’ Warm-Up
Squats: 21 reps of 4 sets Super Set Lunges: 24 reps of 4 sets Super Set Bodyweight Squats: 21 reps of 4 sets
Leg Extension: 12 reps/15 reps/21 reps
Leg Press: 25 reps of 4 sets ( closed, closed, open,open) Super Set Leg Extension: 21 reps of 4 sets
Leg Curls: 15 reps/15 reps/ 21 reps/ 21 reps/30 reps
Tuesday:(3/10/20) Back, Shoulders+ 7’ HIIT (5 x 15 sec work+ 45 sec rest)
5’ Warm-up
Seated Cable Row: 21 reps of 4 sets Super Set Rear Delt Flyes: 15 reps of 4 sets
Roman Chair Abs: 15 reps of 3 sets Super Set Hammer Strength Pulldown: 15 reps of 4 sets
Laterals: 10 reps of 3 sets Super Set Lat Pulldown: 21 reps of 3 sets
DB Shoulder Press: 21 reps of 3 sets Super Set Shoulder Front Raise: 12 reps of 3 sets Super Set
Wednesday(3/11/20): Arms
5’ Warm-Up
Barbell Bicep Curl : 21 reps of 3 sets Super Set Tricep Pulldown: 21 reps of 3 sets
Split Squat into Push-up: 10 reps of 3 sets Super Set Svend Press: 15 reps of 3 sets
Standing DB Skull crusher: 12 reps of 4 sets
Ball PIke Abs: 10 reps of 3 sets
Thursday(3/12/20): Rest
Friday (3/13/20): Legs
5’ Warm-Up
Seated Leg Curl: 10 reps of 3 sets
Barbell Hip Thrust: 10 reps of 3 sets Super Set Frog Pumps: 25 reps of 3 sets
Barbell RDL: 10 reps of 3 sets
Lunges: 20 reps of 3 sets Super Set Leg Press: 15 reps of 3 sets
Saturday: (3/14/20) Rest
Sunday: (3/15/20)Rest Day OR JOIN MY WELLNESS DAY BOOTCAMP (Has been postponed)