Leggings: Zella Fusion Capris | Tank: Private Party Squad Muscle Tank {also here} | Bra: Onzie Elastic Back Sports Bra | Shoes: Nike Air Max Thea Print {same printed sneakers here & here} | Earrings: Nadri Stud Earring | Watch: Michael Kors Oversized Lexington Gold Watch | Ring: Charlotte Ring Stack, c/o BaubleBar, & David Yurman Wheaton Ring

[thefeedproducts style=’four’]

This weekly workout routine is a good one! How could it not be in these mesh panel leggings? I’ve been wearing these mesh leggings so frequently — they come in a few different colors/prints, so make sure to check them out over here.  Also, this squad tee is right up my alley.  I love a good muscle tank and plus, this one is available over here too! P.S. this print that’s on my Nike air max thea sneakers comes in other styles like the roshe sneaker here & here.

Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT

*heavy*

• Bulgarian Split Lunges: 10 reps each leg, 3 sets
• Sumo Squats {standing on two benches, and letting weight drop between the benches}: 20 reps, 3 sets
• Abductor Extensions with Infinity Resistance Band Around Legs: 20 reps each leg, 5 sets
• Kickbacks using cable: 15 reps each leg, 5 sets
• Barbell Hip Thrusts {lying down on bench — heavy}: 15 reps, 3 sets
• Pulse Squats on Smith Machine: 20 pulses, 3 sets
• Single Leg Push Downs on Pull-Up Machine: 15 reps each leg, 3 sets
• Weighted Donkey Kick Pulses: 20 pulses each leg, 3 sets

Tuesday: Shoulders & Abs + HIIT

*Superset these! Use heavy weight!*

• Seated Shoulder Press, using Smith Machine: 12 reps, 3 sets
• Upright Cable Row, using Smith Machine: 12 reps, 3 sets
• Car Drivers: 15 reps, 5 sets
• Front Plate Raise: 10 reps, 5 sets {my fave!}
• Alternating lateral raises: 20 reps total, 3 sets
• Single Arm Shoulder Press, using Cable: 12 reps each, 3 sets
• Single arm shoulder press: 12 reps, 3 sets
• Rear Delt Raise, while lying face down on an angled bench: 10 raises, 3 sets

*Add your favorite routine for ABS! I’ve been loving the ab-2 rogue mat!

Wednesday: TRX Class, typically focuses on core & glutes

Thursday: Biceps & Back + Low Intensity Cardio {Fat-Burning}

*Superset these!*

• Wide Arm Row: 8-rep hold, 3 sets
• Alternating bicep curls: 12 reps each arm, 3 sets
• Lat Pull Down: 15 reps with 5 pulses, 4 sets
• Lat Pull Down {bar behind the back}: 15 reps with 5 pulses, 4 sets
• Pull-Ups {assisted or unassisted}: until failure, 5 sets {try to lower weight if assisted on each set}
• Static hold bicep curl: 15 reps, 5 sets
• Weighted Hyperextensions: 20 reps {squeeze glutes when you get to the top}, 3 sets
• Bicep Curls with Weight Plate: 15 reps, 3 sets

Friday: Legs {Mostly Glutes} & Abs + HIIT ….OR optional rest day

• Narrow Squats on Smith Machine: 10 reps, 10 sets
• Pulse Lunges on Smith Machine:  15 reps each leg, 5 sets
• Deadlift using cable + straight bar: 20 reps, 5 sets
• Kneeling Barbell Thrusts (tuck booty in & make it heavy!): 12 reps, 3 sets
• Single Leg Press: 15 reps each leg, 3 sets
• Calf Raises on Leg Press Machine: 20 reps, 3 sets
• Curtsy Lunge with Barbell or Dumbbells: 15 on each side, 3 sets
• Leg Extensions: 6 reps HEAVY, 3 sets
• Single Leg Deadlift: 12 reps each leg, 3 sets

*Make sure to add your favorite ab routine at the end!

Saturday: Chest & Triceps + HIIT

*superset these!*

• Svend Press: 15 reps, 4 sets
• Single Arm Tricep Extension: 12 reps each, 4 sets
• Flat Bench Press: 28 method, 3 sets
• Tricep Dips: 30 reps (10 normal, 10 low pulses, 10 high pulses), 3 sets
• Cable Chest Fly: 15 reps, 3 sets
• Skull Crushers with Heavy Dumbbell: 15 reps, 3 sets
• Decline Push-Ups: 15 reps, 5 sets
• Tricep Rope Pull-Downs: 12 reps, 5 sets

Sunday: Rest Day

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Breakfast Meal of the Week: Homemade Protein Granola + Greek Yogurt + Fresh Fruit

Lunch Meal of the Week: Healthy BBQ Chicken Chopped Salad with Greek Yogurt Dressing

Dinner Meal of the Week: Spanish brown rice with chicken, shrimp, & veggies mixed in it!