April 8, 2019
These workouts are designed to last around 45-50 minutes. If you only have 30 minutes or simply want to make them shorter, cut the sets in half or reduce by 1 or 2 if they are an odd number. Do what works for you!
Choose to workout whichever days you like, just make sure that you follow the workouts in order.
Make sure you warm up for a few minutes to reduce the risk of injury.
Leg Day with focus on quads.
Leg Extension
4 sets - 15 reps, 12 reps, 10 reps, 8 reps
One Legged Leg Extension
4 sets - no rest in between sets - 10-12 reps each leg
Leg Press Close Stance
4 sets - 15 reps, 12 reps, 10 reps, 8 reps
One Leg Leg Press
4 sets - no rest in between sets - 10-12 reps each leg
Calf Raises on Leg Press
5 sets - 15 reps
Barbell Squat
3 sets - 12 reps, 10 reps, 8 reps - Leg Extension
4 sets - 15 reps, 12 reps, 10 reps, 8 reps - One Legged Leg Extension
4 sets - no rest in between sets - 10-12 reps each leg - Leg Press Close Stance
4 sets - 15 reps, 12 reps, 10 reps, 8 reps - One Leg Leg Press
4 sets - no rest in between sets - 10-12 reps each leg - Calf Raises on Leg Press
5 sets - 15 reps - Barbell Squat
3 sets - 12 reps, 10 reps, 8 reps
We are going to be performing 2 total upper body days this week. This is the first!
See notes for *SUPERSET
Barbell Chest Press
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Barbell Row
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
One Arm Cable Row
3 sets - 18 reps, 15 reps, 12 reps
Cable Rope Tricep Pressdown
SUPERSET WITH THE NEXT EXERCISE (no rest between each exercise. You will rest 1 minute in between each set) 2 sets - 15 reps
Cable Overhead Tricep Extension
2 sets - 15 reps
Bicep Curl EZ
4 sets - 18 reps, 15 reps, 12 reps, 10 reps
Reverse Grip Lat Pulldown
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Cable Hammer Curl
4 sets - 20 reps, 18 reps, 15 reps, 12 reps - Barbell Chest Press
4 sets - 20 reps, 18 reps, 15 reps, 12 reps - Barbell Row
4 sets - 20 reps, 18 reps, 15 reps, 12 reps - One Arm Cable Row
3 sets - 18 reps, 15 reps, 12 reps - Cable Rope Tricep Pressdown
SUPERSET WITH THE NEXT EXERCISE (no rest between each exercise. You will rest 1 minute in between each set) 2 sets - 15 reps - Cable Overhead Tricep Extension
2 sets - 15 reps - Bicep Curl EZ
4 sets - 18 reps, 15 reps, 12 reps, 10 reps - Reverse Grip Lat Pulldown
4 sets - 20 reps, 18 reps, 15 reps, 12 reps - Cable Hammer Curl
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Shoulders and Abs
Seated DB Shoulder Press
3 sets - 12 reps, 10 reps, 8 reps
Alternating Kneeling Cable Shoulder Press
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Cable Front Shoulder Raise
3 sets - 15 reps, 12 reps, 10 reps
In & Out Shoulder Press
3 sets - 15 reps, 12 reps, 10 reps
Seated Shoulder Fly
4 sets - 20 reps, 18 reps, 15 reps, 12 reps
Hanging Knee Tuck
3 sets - as many as possible
Russian Twists
3 sets - as many as possible - Seated DB Shoulder Press
3 sets - 12 reps, 10 reps, 8 reps - Alternating Kneeling Cable Shoulder Press
4 sets - 20 reps, 18 reps, 15 reps, 12 reps - Cable Front Shoulder Raise
3 sets - 15 reps, 12 reps, 10 reps - In & Out Shoulder Press
3 sets - 15 reps, 12 reps, 10 reps - Seated Shoulder Fly
4 sets - 20 reps, 18 reps, 15 reps, 12 reps - Hanging Knee Tuck
3 sets - as many as possible - Russian Twists
3 sets - as many as possible
Leg day with focus on glutes and hamstrings. Always try to make sure that you push your butt back and keep your chest up when performing straight legged deadlifts.
Deadlift
4 sets - 10 reps, 8 reps, 6 reps, 6 reps
Bulgarian Split Squat
3 sets - 10 reps
Hip Thrust
4 sets - 10 reps, 10 reps, 8 reps, 8 reps
Glute Kickback (Bent Knee)
3 sets - 10-12 reps
DB Straight Leg Deadlift
3 sets - 12 reps, 12 reps, 10 reps
Glute Kickback Machine
3 sets - 10 reps
Lying Hamstring Curl
3 sets - 12 reps, 10 reps, 10 reps - Deadlift
4 sets - 10 reps, 8 reps, 6 reps, 6 reps - Bulgarian Split Squat
3 sets - 10 reps - Hip Thrust
4 sets - 10 reps, 10 reps, 8 reps, 8 reps - Glute Kickback (Bent Knee)
3 sets - 10-12 reps - DB Straight Leg Deadlift
3 sets - 12 reps, 12 reps, 10 reps - Glute Kickback Machine
3 sets - 10 reps - Lying Hamstring Curl
3 sets - 12 reps, 10 reps, 10 reps
Full upper body day, day #2
Unilateral Pulldown Machine
3 sets - 12 reps, 12 reps, 10 reps
Chest Supported Row Machine
3 sets - 12 reps, 12 reps, 10 reps
Skullcrusher EZ
3 sets - 10 reps
Alternating Hammer Curl
3 sets - 10 reps ***After the 3rd set you will perform a DROPSET - reduce the weight and perform as many as possible. Reduce weight again and perform as many as possible. No rest. Make sure you are squeezing your bicep at the top of the exercise!
Seated Arnold Press to Bicep Curl
2 sets - 10 reps
Seated Preacher Curl
2 sets - 10 reps
Tricep Kickback
3 sets -15 reps, 12 reps, 10 reps
1 Arm Cable Upright Row
3 sets - 15 reps- Unilateral Pulldown Machine
3 sets - 12 reps, 12 reps, 10 reps - Chest Supported Row Machine
3 sets - 12 reps, 12 reps, 10 reps - Skullcrusher EZ
3 sets - 10 reps - Alternating Hammer Curl
3 sets - 10 reps ***After the 3rd set you will perform a DROPSET - reduce the weight and perform as many as possible. Reduce weight again and perform as many as possible. No rest. - Seated Arnold Press to Bicep Curl
2 sets - 10 reps - Seated Preacher Curl
2 sets - 10 reps - Tricep Kickback
3 sets -15 reps, 12 reps, 10 reps - 1 Arm Cable Upright Row
3 sets - 15 reps
CHALLENGE WORKOUT!
add this bonus workout if you are feeling challenged
OR
REST if your body needs it!
Mountain Climbers
3 sets - 30 seconds on, 30 seconds off
Goblet Squat
4 sets - 24 reps, 20 reps, 15 reps, 12 reps
Reverse Lunge with Bicep Curl
3 sets - 10 reps
Cable Crunch
4 sets - 20 reps
Plank with Leg Lift
4 sets - 15-20 reps
Renegade Row
4 sets - 15-20 reps - Mountain Climbers
3 sets - 30 seconds on, 30 seconds off - Goblet Squat
4 sets - 24 reps, 20 reps, 15 reps, 12 reps - Reverse Lunge with Bicep Curl
3 sets - 10 reps - Cable Crunch
4 sets - 20 reps - Plank with Leg Lift
4 sets - 15-20 reps - Renegade Row
4 sets - 15-20 reps
