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
Monday (10/12/20): Glutes + 30’ Cardio
Band Hip thrust: 4x15 Super Set Band Squats (No weights): 4x15 (Warm-Up Set)
Barbell Hipthrust w/ Feet Elevated : 5x10
DB RDL: 5x10 Super Set Leg curl: 5x10
Reverse Hack Squat: 4x10 Super Set Weighted Reverse Lunge: 4x10 (ea. leg)
Weighted Calf Raise: 4x10 Super Set Abs of choice: 4x10
Tuesday (10/13/20) : Upper Body + 30’ Cardio
Barbell Bent Over Row : 4x15
Cable Seated Row : 4x10
Assisted Pull-Up Machine: 3x8
Cable rope Straight Arm Pulldown: 3x10
One Arm Tricep Rope Pushdown: 3x10 Super Set Dips: 3x10
Wednesday (10/14/20): Rest
Thursday(10/15/20) : Legs
Barbell Sumo Deadlift: 4x8
DB Hip Thrust: 4x12 Super Set 45 Degree Hyper: 4x12
Walking Lunges 3x10 (ea. leg) Super Set DB Frog Pumps: 4x15
Seated Calf Raise: 3x20
Friday (10/16/20): Upper Body
Barbell Flat Chest Press: 4x8
Stand DB Shoulder Press: 3x10
incline Front Raise: 4x10 Super Set DB Lateral Raise: 4x10
Push-Up: 3x10
Planks: 3x 45 sec
Saturday (10/17/20): 30’ Fasted Cardio + Yoga
Sunday (10/18/20) : Rest Day