Here is the last & final week of the 3 week slim down! Hope it’s going well for everyone and that you’re killing it in the gym! I’ve got some delicious meals planned out for this week, as well as some great exercises.

To start off, I’ve been LOVING this brand of activewear {Beyond Yoga}! I can’t believe it took me this long to try them.  These leggings are AMAZING and I have yet to try their tanks, but I’ve got my eye on this one.  Plus, these sneakers come in so many amazing colors, like this blue color!

Oh, and y’all know I have a thing for mesh, and this Free People top immediately caught my eye when I saw it! I loved it so much that I’ve already worn it to the gym once, washed it, then re-wore it again the next day!

Anyways, moving on to the good part…here are the workouts for this week!

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

• Single Leg Deadlifts w/ Kettlebell: 8 reps each leg, 4 sets
• Jump Lunges: 30 reps, 4 sets
• Leg Push Press: 10 reps, 4 sets

*after completing a set of each exercise, spring on the treadmill for 1 full minute*

• Reverse Squat Machine: 12 reps, 4 sets
• Hamstring Curls: 12 reps, 4 sets
• Kickbacks with Cable: 12 reps each leg, 4 sets

*after each set, sprint on the stairmaster for 2 full minutes*

• Kettlebell Swings: 15 reps, 4 sets
• EZ Barbell Front Squats: 12 reps, 4 sets
• Weighted Step-Ups: 15 reps each leg, 4 sets

*after each set, do 10 burpees*

Tuesday: Shoulders, Chest, Back & Biceps + HIIT

*Superset these!*

• Lateral Raises: 8 reps, 3 sets
• Push-Ups: 15 reps, 3 sets
• Pull-Ups: until failure, 3 sets 

• Alternating Front Raises: 8 reps each arm, 3 sets
• Chest Flyes: 10 reps, 3 sets
• Cable Row: 8 rep hold, 3 sets

• Shoulder Presses with EZ Barbell: 10 reps, 3 sets
• Incline Chest Press: 10 reps, 3 sets
• Standing Lat Pulldown: 8 reps, 3 sets

• Alternating Incline Bicep Curls: 12 reps each arm, 5 sets
• Cable Biceb Curls on the High Pulley: 12 reps each arm, 5 sets

Wednesday: Take a Full Body Class!

Thursday: Shoulders, Chest, & Back + Low Intensity Cardio

*Superset these!*

• Upright Row: 10 reps, 3 sets
• Cable Chest Press: 12 reps, 3 sets
• Single Arm Cable Row: 8 reps each arm, 3 sets

• Alternating Shoulder Press on Cable Machine: 10 reps each arm, 3 sets
• Incline Chest Fly: 8 reps, 3 sets
• Bent Over Barbell Row: 8 reps, 3 sets {hold after each rep}

• Alternating Lateral Raises: 6-8 reps each arm, 3 sets
• Pull-Ups {assisted or unassisted}: until failure, 3 sets
• Push-Ups: 10 reps, 3 sets

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

• Weighted Step Ups into a Kickback: 15 reps each leg, 4 sets
• Goblet Squats: 12 reps, 4 sets
• Adductor/Abductor Machine: 20 reps, 4 sets {for each machine}

*sprint on treadmill for 0.25 mile after each set*

• Pulse Squats: 15 pulses, 4 sets
• Hamstring Curls: 10 reps, 4 sets
• Pulsing Lunges on Smith Machine: 20 pulses, 4 sets

*sprint on stairmaster for 2 full minutes*

• Kneeling Barbell Thrusts: 12 reps, 4 sets
• Cable Rope Pull Through: 12 reps, 4 sets
• Front Squats with EZ Barbell: 12 reps, 4 sets

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

Saturday: Triceps & Shoulders, Chest, & Back + HIIT

• Alternating Lateral Raises using cable: 8 reps each arm, 3 sets
• Decline Push-Ups: 12 reps, 3 sets
• Lat Pulldowns with Wide Grip Handle Bar: 8 reps, 3 sets

• Shoulder Press with Smith Machine: 10 reps, 3 sets
• Lay-Down Push-Up into Superman: 15 total reps, 3 sets
• Bent Over Row with Smith Machine: 10 reps, 3 sets

• Seated Shoulder Press using Cable Machine: 10 reps, 3 sets
• Chest Press with Barbell: 8 reps, 3 sets
• ‘Lawnmower’ using Cable at the Low Pulley: 10 reps each side, 3 sets

• Single Tricep Cable Pushdowns: 10 reps each arm, 3 sets
• Skull-Crushers: 10 reps, 3 sets
• Tricep Pulldowns with Rope & Cable: 10 reps, 3 sets

Sunday: Rest Day