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

• 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 + HIIT

*Superset these!*

• 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: Take your favorite group fitness class!

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!*

• Dumbbell Incline Chest Press: 10 reps, 5 sets
• Tricep Dips: 28 method, 5 sets

• Chest Press: 8 reps, 3 sets
• Tricep Pushdowns: 28 method, 3 sets

• Dumbbell Chest Flyes: 10 reps, 5 sets
• Flat Bench Skullcrushers: 8 reps, 5 sets

• End with Bosu Push-Ups: 15 reps, 5 sets

Sunday: Rest Day