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

• Floating Lunges: 12 reps each leg, 3 sets
• Deep Squats on Smith Machine: 12 reps, 3 sets
• Single Leg Press, into Narrow Leg Press: 10 reps each, 15 reps narrow, 3 sets
• Seated Calf Raises with Weight Plate: 20 reps {or try until failure}, 3 sets
• Cable V-Bar Deadlifts: 12 reps, 3 sets
• Hip Thrust | Alternating Hip Thrust | Abductors {into pulses} ALL with Resistance Band around Thighs: 15 reps | 15 reps each | 15 reps into 15 pulses | 3 sets
• Kickbacks w/ Pulses: 12 reps with 10 pulses, 3 sets

This leg day workout is filmed with today’s #FitWithASD video over here!

Tuesday: Shoulders + HIIT

*Superset these!*

• Seated Dumbbell Shoulder Press: 12 reps, 3 sets
• Upright Cable Row, using straight bar: 12 reps, 3 sets
• Single Shoulder Press {with dumbbell}: 10 reps each, 3 sets
• Alternating Front Raises: 2o reps total, 3 sets
• Alternating Lateral Raises: 20 reps total, 3 sets
• Arnold Press, Standing: 10 reps, 3 sets
• Rear Delt Raise, while lying face down on an angled bench: 10 raises, 3 sets
• Angled Lateral Raises: 10 reps each, 3 sets

*Add your favorite routine for ABS! I’ve been loving the russian twists!

Wednesday: Take your favorite group fitness class! Or throw in some booty exercises!

Thursday: Biceps & Back + Low Intensity Cardio {Fat-Burning}

*Superset these!*

• V-Bar Row: 12 reps, 3 sets
• Alternating Hammer Curls: 12 reps each arm, 3 sets
• Wide Grip Lat Pull Down: 10 reps with 5 pulses, 4 sets
• Alternating Preacher Curls: 15 reps each, 4 sets
• Pull-Ups {assisted or unassisted}: until failure, 5 sets {try to lower weight if assisted on each set}
• Rope Curls from Lower Cable: 15 reps, 5 sets
• Straight Arm Pulldown: 8 reps each, 3 sets
• Bicep Curls with Weight Plate: 15 reps, 3 sets

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

• Floating Lunges on Smith Machine: 10 reps each, 4 sets
• Kneeling Hip Thrusts on Smith Machine:  15 reps each leg, 4 sets
• Barbell Deadlifts: 10 reps, 3 sets
• Barbell Squats: 10 reps, 3 sets
• Single Leg Press {turn on your side to target outer glute}: 12 reps each leg, 3 sets
• Calf Raises: 20 reps, 3 sets
• Front Squats with Straight Bar: 10 reps, 5 pulses, 3 sets
• Leg Extensions: 8 reps heavy, 8 reps each leg, 3 sets

Saturday: Chest & Triceps + HIIT

*superset these!*

• Straight Bar Chest Press on Flat Bench: 12 reps, 5 sets
• Straight Bar Skullcrushers on Flat Bench: 6 reps over head, 6 reps to forehead, 5 sets
• Dumbbell Incline Chest Press: 10 reps, 5 sets
• Tricep Dips: 28 method, 5 sets
• Standing Alternating Cable Chest Flyes: 10 reps each, 3 sets
• Tricep Rope Pushdowns: 12 reps, 3 sets
• End with Push-Ups: 50 reps total {stop as needed, go to knees if necessary}

Sunday: Rest Day