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

• Barbell Squats: 8 reps, 3 sets
• Barbell Deadlifts: 8 reps, 3 sets
• Sumo Goblet Squats: 12 reps, 3 sets

*sprint on stairmaster for 2 minutes after each set*

• Barbell Thrusts: 15 reps, 15 pulses, 4 sets
• Single Leg Deadlifts: 8 reps each leg, 4 sets
• Reverse Squat Machine: 8 reps, 4 sets

*sprint on treadmill for 0.25 mile after each set*

• End with weighted lunges: 100 reps, take breaks as needed.

Tuesday: Shoulders + HIIT

• Alternating Lateral Raises with Dumbbells: 10 reps each arm, 3 sets
• Standing Push Press: 12 reps, 4 sets
• Upright Rows: 12 reps, 4 sets
• Alternating Seated Shoulder Press: 12 reps each arm, 4 sets
• Front Raises w/ Weight Plate: 15 reps, 4 sets
• Alternating Rear Delt Pulls: 12 reps each arm, 4 sets

Wednesday: Take a Full Body Class!

Thursday: Chest & Triceps + Low Intensity Cardio

• Chest Flyes: 10 reps, 3 sets
• Skull Crushers: 12 reps, 3 sets

• Push-Ups: 20 reps, 3 sets
• Tricep Dips: 10 normal reps, 10 pulses, 3 sets

• Chest Cable Fly: 10 reps each arm, 10 reps both arms, 3 sets
• Tricep Pushdowns: 10 normal reps, 10 pulses, 3 sets

• Cable Crossovers: 10 reps, 3 sets
• Single Arm Tricep Pulls: 12 reps each arm, 3 sets

Friday: Legs {Mostly Glutes} & Abs + HIIT

• Bulgarian Split Lunges on Smith Machine: 10 reps each leg, 3 sets
• Sumo Squats on Smith Machine: 12 reps, 3 sets

*sprint on treadmill for 0.25 mile after each set*

• Alternating Leg Press: 15 reps each leg, 3 sets
• Front Squats: 1o reps, 3 sets

*sprint on treadmill for 0.25 mile after each set*

• Adductor/Abductor Cable Machine: 10 reps, 10 pulses, 3 sets (per machine)
• Cable Kickbacks: 15 reps each leg, 3 sets

Saturday: Back & Biceps + HIIT

• Wide Grip Lat Pulldowns: 10 reps, 10 pulses, 3 sets
• Outer Bicep Curls: 8 rep hold each arm, 3 sets

• Bent Over Rows: 10 reps, 3 sets
• Cable Hammer Curls: 21 method, 3 sets

• Single Arm Rows: 8 reps each arm, 3 sets
• EZ Barbell Curls: 28 method, 3 sets

• Hyperextensions: 15 reps, 3 sets
• Isometric Bicep Curls: 12 reps each arm, 3 sets

Sunday: Rest Day