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)