Monday: Legs + Cardio
- Single Leg Press: 10 reps each leg, 3 sets
- Kettlebell Deadlift: 12 reps, 3 sets
- Reverse Lunges on Smith Machine {try floating the leg, instead of setting it down}: 10 reps each leg, 3 sets
- Leg Press on Smith Machine {laying down}: 10 reps each leg, 10 reps both, 3 sets
- Dumbbell Sumo Squats: 12 reps, 4 sets
- Barbell Hip Thrusts: 10 reps, 4 sets
- Cable Kickbacks: 12 reps each leg, 3 sets
- Hip Thrusts with Infinity Resistance Band around Thighs {I like to place my feet on a stair/low box/ or smith machine with the bar really low}: 15 reps into 10 pulses, 5 sets
Tuesday: Shoulders + Cardio
- Alternating Front Raises: 8 reps each arm, 4 sets
- EZ Barbell Shoulder Press: 8 reps each arm, 4 sets
- Upright Rows using EZ Barbell: 12 reps, 4 sets
- Alternating Lateral Raises: 8 reps each arm, 4 sets
- Cable Rear Delt Face Pulls: 15 reps, 4 sets
- Shoulder Push-Ups: 15 reps, 4 sets
Wednesday: Take your fave group fitness class OR optional rest day!
Thursday: Chest & Triceps + Cardio
- Seated Chest Flyes into Chest Press on Cable Machine: 12 reps of each, 3 sets
- Tricep Pushdowns: 28 method, 3 sets
- Push-Ups: 15 reps, 3 sets
- Alternating Tricep Kickbacks: 12 reps each arm, 3 sets
- Incline Chest Press: 12 reps, 3 sets
- Bench Dips: 10 normal reps, 10 halfway pulses, 3 sets
- Dumbbell Chest Flyes on Exercise Ball: 10 reps, 3 sets
- Tricep Skullcrushers {standing, using 1 dumbbell}: 10 reps, 3 sets
Friday: Legs & Abs + Cardio
- EZ Barbell Bench Thrusts: 10 normal reps, 10 pulses, 5 slow reps with a 5 second squeeze at the top, 4 sets
- EZ Barbell Front Squats {full range! get low!}: 12 reps, 4 sets
*sprint on stairmaster for 1 minute*
- Kickbacks Using Cable Machine: 12 reps each leg, 4 sets
- Abductors Using Cable Machine: 12 reps each leg, 4 sets
*sprint on stairmaster for 1 minute*
- Weighted Lunges on Smith Machine: 30 total reps, 3 sets
- Reverse Squat Machine: 12 reps, 5 pulses, 3 sets
Saturday: Back & Biceps + Cardio
- Conventional Deadlifts: 8 reps, 3 sets
- Isometric Bicep Curls: 15 reps each arm, 3 sets
- EZ Barbell Pullovers: 12 reps, 3 sets
- EZ Barbell Curls: 21 method, 3 sets
- V-Bar Kneeling Cable Rows: 8 reps {hold after each rep}, 3 sets
- Wide Grip Lat Pulldown {stand instead of sit}: 8 reps, 3 sets
- Preacher Curls: 12 reps each arm, 3 sets
- Cable Pulldown: 8 reps, 5 reps to the left, 5 reps to the right, 3 sets
- Weighted Hyperextensions: 10 reps, 3 sets
Sunday: Rest Day
I feel like you always have the cutest workout wear!! I wish I had half of these in my closet!
Kendal / Life With Kendal
When you say “+cardio” in these routines, how long of a duration and what type of cardio do you do? Also, are you using the heaviest weights possible, or a mid-weight since you have so many reps? You look great!
Thanks!