Monday: Legs + Cardio
- Bulgarian Split Lunges with Straight Bar: 10 reps each leg, 3 sets
- Sumo Squats with Deficit: 12 reps, 3 sets
- Seated Abductor with Infinity Resistance Band Around Legs: 20 reps, 5 sets
- Kickbacks using Cable: 15 reps each leg, 5 sets
- Barbell Hip Thrusts {lying down on bench}: 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 + Cardio
*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
- Alternating lateral raises: 20 reps total, 3 sets
- Single Arm Shoulder Press, using Dumbbell: 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!
Wednesday: Take your favorite group fitness class!
Thursday: Biceps & Back + Low Intensity Cardio
*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}
- Preacher Curls: 15 reps, 5 sets
- Weighted Hyperextension into Row: 12 reps, 3 sets
- Bicep Curls with Weight Plate: 15 reps, 3 sets
Friday: Legs + Cardio ….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 Side Leg Press: 15 reps each leg, 3 sets
- Calf Raises on Leg Press Machine: 20 reps, 3 sets
- Curtsy Lunge with Barbell: 15 on each side, 3 sets
- Hamstring Curls with Cable: 12 reps each side, 3 sets
- Barbell Squats: 12 reps, 3 sets
*Make sure to add your favorite ab routine at the end!
Saturday: Chest & Triceps + Cardio
*superset these!*
- Dumbbell Incline Chest Press: 10 reps, 5 sets
- Tricep Dips with Feet Propped Up on Bench: 28 method, 5 sets
- Chest Press: 8 reps, 3 sets
- Tricep Cable Kickbacks: 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
