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
Due to everything going on with the Corona Virus, I will be doing all workouts AT HOME FRIENDLY.
Monday (6/22/20): Legs
Warm- Up: Light Walk
DB Hipthrust 1 1/4 Rep: 10 reps of 5 sets
Single Leg Deadlift: 10 reps (ea. leg) of 5 sets
Heel Elevated DB Squat: 10 reps of 5 sets
Modified Leg Extension: 10 reps of 5 sets Super Set Stand Calf Raise: 30 reps of 5 sets
Ab Roller: 10 reps of 5 sets
Tuesday:(6/23/20) Shoulders + Chest+ Back
Warm- Up: Light Walk
Single Arm DB OHP: 10 reps of 5 sets
Bilateral DB Row: 10 reps of 5 sets
DB Shoulder Press(palms facing out): 10 reps of 5 sets Super Set DB Anterior Press (palms facing each other): 10 reps of 5 sets
Band Y-Raises: 10 reps of 5 sets Super Set DB Lateral Raises: 10 reps of 5 sets
Shoulder Taps: 1 minute of 4 sets
Wednesday: (6/24/20): Legs
DB Front Squat: 8 reps of 5 sets
Banded DB RDL: 10 reps of 5 sets
Ball Leg curls: 10 reps of 5 sets Super Set Seated Banded Leg Curl: 10 reps of 5 sets
Lunges: 20 reps of 4 sets
Crunch on Ball: 10 reps of 5 sets
Thursday(6/25/20): Shoulder + Back + Chest
Warm-Up 5’
One Knee Band Row: 10 reps of 4
Flat DB Press: 10 reps of 5 sets
One Arm DB Row: 10 reps (ea side) of 5 sets
TRX Row: 10 reps of 4 sets
Banded Straight Arm Pulldown: 10 reps of 5 sets
Friday (6/26/20): Shoulders + Bis+Tris
5’ Warm-Up
Prone plate front Raise: 10 reps of 4 sets Super Set DB Kickback: 10 reps of 4 sets
DB Bicep curl: 10 reps of 4 sets Super Set Band Lateral Raise : 10 reps of 4 sets
Banded Tricep Pushdown: 10 reps of 5 sets Super Set Diamond Push-Up: AMRAP of 5 sets Super Set Dips: 10 reps of 5 sets
Saturday: (6/27/20): Rest
Sunday: (6/28/20):Rest Day