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

• Single Leg Deadlifts w/ Kettlebell: 8 reps each leg, 3 sets
• Bulgarian Split Lunges on Smith Machine: 12 reps each leg, 3 sets
• Single Leg Push Press: 10 reps each leg, 3 sets

*after completed a set of each exercise, sprint on the treadmill for 1 full minute*

• Weighted Wall Sit: 1 minute, 3 sets
• Hamstring Curls: 12 reps, 3 sets
• Leg Extensions: 12 reps, 3 sets

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

• Front Squats: 12 reps, then 5 pulses, 3 sets
• Weighted KickBacks: 10 reps each leg, 3 sets
• Weighted Step-Ups: 12 reps each leg, 3 sets

*after each set, do 10 burpees*

Tuesday: Shoulders, Chest, Back & Biceps + HIIT

*Superset these!*

• Lateral Raises: 10 reps each arm, 3 sets
• Push-Ups: 15 reps, 3 sets
• Lat Pull Down {close underhand grip}: 15 reps, 3 sets 

• Front Raises {use weight plate}: 10 reps, 3 sets
• Seated Cable Chest Flyes: 10 reps, 3 sets
• Single Arm Cable Row: 10 reps each arm, 3 sets

• Alternating Shoulder Presses: 10 reps each arm, 3 sets
• Incline Chest Press: 10 reps, 3 sets
• Alternating Single Lat Pulldown: 8 reps each side, 3 sets

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

Wednesday: Take your fave workout class! 

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

*Superset these!*

• Upright Row: 10 reps, 3 sets
• Decline Push-Ups: 15 reps, 3 sets
• Single Arm Cable Row: 8 reps each arm, 3 sets

• Shoulder Press with EZ Barbell: 10 reps, 3 sets
• Flat Bench Chest Press: 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 + HIIT ….OR optional rest day

• Weighted Step Ups into a Kickback: 15 reps each leg, 3 sets
• Bench Thrusts: 12 reps, 3 sets
• Adductor/Abductor Machine: 20 reps, 3 sets {for each machine}

*sprint on treadmill for 0.25 mile after each set*

• Single Leg Kettlebell Deadlift: 8 reps each leg, 3 sets
• One Legged Squats {holding Kettlebell}: 10 reps each leg, 3 sets
• Pulsing Lunges on Smith Machine: 20 pulses, 3 sets

*sprint on stairmaster for 2 full minutes*

• Kneeling Hip Thrusts: 12 reps, 3 sets
• Cable Rope Pull Through: 12 reps, 3 sets
• Front Squats with EZ Barbell: 12 reps, 3 sets

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

• Alternating Lateral Raises using cable: 8 reps each arm, 3 sets
• Alternating Chest Flyes: 8 reps each arm, 3 sets
• Lat Pulldowns with V-Bar: 8 reps, 3 sets

• Face Pulls: 10 reps, 3 sets
• Lay-Down Push-Up into Superman: 15 total reps, 3 sets
• Cable Row: 10 reps, 3 sets

• Seated Shoulder Press using Cable Machine: 10 reps, 3 sets
• Chest Press with Barbell: 8 reps, 3 sets
• Bench Row: 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

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Breakfast Meal of the Week: Protein Pancakes {use protein powder OR cottage cheese}

Lunch Meal of the Week: Grilled Chicken Tossed Salad

Dinner Meal of the Week: Filet Mignon + Sweet Potato + Blanched Green Beans