Monday: Legs + Cardio

• Bulgarian Split Lunges with Barbell: 10 reps each leg, 3 sets
• Sumo Squats with Deficit: 12 reps, 3 sets
• Kneeling Barbell Thrusts: 12 reps, 3 sets
• Single Side Leg Press: 15 reps each leg, 3 sets
• Wide Leg Sumo  Squats on Smith Machine: 20 pulses, 3 sets
• Single Leg Push Downs on Pull-Up Machine: 15 reps each leg, 3 sets

Tuesday: Shoulders + Cardio

• Seated Shoulder Press, using Smith Machine: 12 reps, 3 sets
• Upright Cable Row, using Smith Machine: 12 reps, 3 sets
• Single Around the Worlds: 15 reps each, 3 sets
• Cable Front Raise: 10 reps, 3 sets 
• Alternating Lateral Raises: 20 reps total, 3 sets
• Single Arm Cable Shoulder Press: 10 reps each, 3 sets
• Rear Delt Raise: 12 reps, 3 sets

Wednesday: Take your favorite group fitness class!

Thursday: Biceps & Back + Low Intensity Cardio 

• V-Bar Seated Row: 12 reps, 3 sets
• Alternating Preacher Bicep Curls: 12 reps each arm, 3 sets
• Lat Pull Down {underhand grip}: 15 reps with 5 pulses, 4 sets
• Seated Bicep Curls: 12 reps, 4 sets
• Pull-Ups {assisted or unassisted}: until failure, 4 sets
• Static Hold Bicep Curl: 10 reps, 4 sets
• Weighted Hyperextensions: 12 reps, 3 sets
• Cable Bicep Curls: 1o reps, 3 sets

Friday: Legs & Abs + Cardio ….OR optional rest day

• Deficit Narrow Squats on Smith Machine: 10 reps, 10 sets
• Deficit Pulse Lunges on Smith Machine:  15 reps each leg, 5 sets
• Deadlift using cable + rope attachment + standing on a step for a deeper stretch: 20 reps, 5 sets
• Kneeling Barbell Thrusts: 12 reps, 3 sets
• Single Leg Press: 15 reps each leg, 3 sets
• Sumo Squat with Straight Bar: 10 reps, 3 sets
• Curtsy Lunge with Barbell: 15 on each side, 3 sets

Saturday: Chest & Triceps + Cardio

• Dumbbell Incline Chest Press: 10 reps, 4 sets
• Cable Tricep Kickbacks: 12 reps each, 4 sets

• Straight Bar Chest Press: 12 reps, 3 sets
• Tricep Pushdowns: 28 method, 3 sets

• Cable Chest Flyes: 12 reps, 3 sets
• Dumbbell Chest Flyes: 12 reps, 3 sets
• Flat Bench Skullcrushers: 10 reps, 3 sets

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

Sunday: Rest Day