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
- Standing Cable Mid Back 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
- End with Hyperextensions: 15 reps, 3 sets
Wednesday: Take a Full Body Class! OR do some booty werk!
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
- Smith Machine Squats: 10 reps, 5 sets
- EZ Barbell Front Squats {full range! get low!}: 10 reps, 5 sets
*sprint on stairmaster for 1 minute*
- Stiff Leg Deadlifts: 8 reps, 4 sets
- Seated Calf Raises: 8 reps, 4 sets
*sprint on stairmaster for 1 minute*
- Alternating Leg Press: 10 reps each leg, 3 sets
- Squat Machine {Alternating Legs}: 10 reps each leg, 3 sets
Saturday: Triceps & Shoulders, Chest, & Back + HIIT
- Medium Grip Pulldowns: 28 method, 3 sets
- Preacher Curls: 12 reps each arm, 3 sets
- 1/4 Rep One Arm Cable Rows: 12 reps, 3 sets
- EZ Barbell Curls: 21 method, 3 sets
- 5 Count One Arm Cable Rows: 8 reps, 3 sets
- Wide Grip Lat Pulldown: 8 reps, 3 sets
- Hammer Curls: 12 reps, 3 sets
- Rep Hold Seated Rows: 10 reps, 3 sets
- Weighted Hyperextensions: 10 reps, 3 sets
Sunday: Rest Day {or you can do cardio if you’re feeling frisky!}
