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

• Alternating Leg Extension: 10 reps each, 3 sets
• Calf Raises on Leg Press: 20 reps, 3 sets
• Bulgarian Split Lunges on Smith Machine: 12 reps each leg, 4 sets
• Resistance Band Hip Thrusts: 15 reps, 4 sets
• Cable Kickbacks: 12 reps into 10 pulses each leg, 3 sets
• Front Squats: 10 reps into 10 pulses, 3 sets

Tuesday: Shoulders & Abs + HIIT

• Lateral Raises while Sitting on the Floor {shoulder isolation}: 12 reps, 3 sets
• Alternating Front Raises: 12 reps each, 3 sets
• Face Pulls: 10 reps, 3 sets
• Shoulder Pike Push-Ups: 12 reps, 3 sets
• Cable Shoulder Press: 10 reps, 3 sets
• Cable Upright Rows: 10 reps, 3 sets

Wednesday: Legs {Mostly Glutes} + HIIT

*superset these!*

• Kettlebell Sumo Squat: 10 reps with 10 pulses, 3 sets
• Single Leg Deadlift with Smith Machine:  12 reps each leg, 3 sets
• Leg Press: 10 reps with both legs, 8 reps each leg, 3 sets
• Hamstring Curls: 10 reps each leg, 3 sets
• Reverse Hack Squat: 8 reps, 3 sets
• Abductors/Adductors: 15 reps of each exercise, 3 sets

Thursday: Biceps & Back + Low Intensity Cardio

*Superset these!*

• Single Arm Row: 10 reps each, 5 sets
• Hammer Curls: 10 reps each arm, 5 reps both arms, 5 sets
• Lat Pulldown with Rope on High Cable: 12 reps, 3 sets
• Bicep Curls with Cable: 28 method, 3 sets
• Rear Delt Flyes: 12 reps, 3 sets
• Isolation Alternating Curls: 10 reps each arm, 3 sets
• Assisted or Unassisted Pull-Ups: 8 reps, 3 sets
• Incline Alternating Hammer Curls: 10 reps, 3 sets

Friday: Take your favorite Group Fitness class!

Saturday: Chest & Triceps + HIIT

*superset these!*

• Barbell Chest Press: 12 reps, 3 sets
• Tricep Dips with Feet on Bench: 12 reps, 3 sets
• Dumbbell Chest Flyes: 10 alternating of each, then 10 reps of both, 3 sets
• Tricep Pushdowns: 12 reps, 3 sets
• Bosu Push-Ups: 15 reps, 3 sets
• Skullcrushers: 12 reps, 3 sets
• Straight Arm Dumbbell Pullover: 10 reps, 3 sets
• Cable Tricep Extensions: 10 reps each arm, 3 sets

Sunday: Rest Day