Back

Warm-up: Elliptical at slow pace for 10 minutes. Stretch

Deadlifts: 2×6 (heavy weight), 3×8 (medium weight), 2×8 (light weight)

One Arm Dumbbell Row: 2×10, 1×8 (heavy weight)

Kneeling One Arm Lat Cable Pull Down: 3×12 (medium weight)

Single Arm Seated Row with D-Handle: 3×8 (heavy weight), 1×8 (medium weight)

Wide Grip Lat Pull Down: 3×10 (medium weight)
Superset with
Reverse Grip Lat Pull Down: 3×10 (medium weight)

Stair Master 10 minutes at slow pace

Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), seated dumbbell shoulder press 1×10 (light weight). Stretch

Dumbbell Bench Press: 1×10, 2×8 (heavy weight)

Incline Dumbbell Bench Press: 3×8 (heavy weight)

Seated Dumbbell Shoulder Press: 3×10 (medium weight)

Low Cable Crossover: 3×10 (light weight)

Cable Rear Delt Fly: 3×12 (light weight)

Pallof Press: 3×15 (medium weight)

Cable Trunk Twist: 3×15 (medium weight)

High Cable Wood Chop: 3×1- (medium weight)

Legs & Glutes

Warm-up: Unweighted- squats/split squats, toe taps on a medicine ball 3×20. Stretch

Barbell Split Squats: 2×8 (heavy weight), 2×10 (medium weight)

Barbell Squats: 3×10 (light/medium weight)

Donkey Kick *Drop Set(machine or on hands and knees holding dumbbell behind knee)
1×8 (heavier weight)
1×8 (medium weight)
1×8 (light weight)
Repeat 2x
*Drop Set: Perform the exercise then drop the weight and immediately perform the exercise again

Standing Calf Raise: 3×15 (heavy weight)

Standing Calf Raise with Toes Pointed Toward Each Other: 3×10 (light/medium weight)

Standing Calf Raise with Toes Pointed Away From Each Other: 3×10 (light/medium weight)

Seated Calf Raise: 3×12 (medium weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.

 

 

Legs & Glutes

Warm-up: Walk 10 minutes on treadmill at 3mph/5% incline. Light stretch once done.

Barbell Split Squats: 2×8 (heavy weight), 2×8 (medium weight)

Box Jumps: 3×5

Step-up onto Bench with a Kickback: 3×10 (medium weight)

Barbell Side Lunge: 3×10 (medium weight)
Superset with
Dumbbell Goblet Squat with Standing Up on Tip Toes: 3×10 (medium weight)

Standing Calf Raise (Barbell or Machine): 3×30 (medium weight)

Seated Calf Raise Machine: 3×15 (medium weight)

I recommend stretching and foam rolling for 10-15 minutes once finished.

 

Arms/Abs/Cardio

Warm-up: Dumbbell skull crushers 1×20 (light weight), Dumbbell bicep curls 1×20 (light weight) Stretch

Circuit 1
Skull Crushers with EZ Bar: 3×8 (heavy weight)
Dumbbell Alternating Bicep Curls: 3×8 (heavy weight)
Weighted Side Bend: 3×15 (medium weight)

Circuit 2
Close Grip Barbell Press: 1×10, 2×8 (heavy weight)
Isometric Hammer Curls: 3×8 (heavy weight)
Mountain Climbers: 3×30

Preacher Curl: 2×10, 1×8 (heavy weight)
Superset with
Dumbbell Overhead Extension: 1×10, 2×8 (medium weight)

Weighted Decline Sit-Ups: 3×10 (light weight)
Superset with
Weighted Decline Sit-Up Elbow to Opposite Knee: 3×10 (light weight)

On treadmill, run one minute at 6.5mph, side shuffle 60 steps at 3mph (each side), walk backwards 60 steps at 3 mph. Complete 5x

Back

Warm-up: Wide grip lat pull down 1×20 (light weight). Stretch

Wide Grip Lat Pull Down: 1×8, 1×6 (heavy weight), 3×10 (medium weight)
Superset with
Reverse Grip Lat Pull Down: 5×10 (medium weight)

Seated Row with Close Grip Attachment: 2×10 (heavy weight), 2×10 (medium weight)

Cable Straight Arm Pull Down: 3×15 (medium weight)

Renegade Rows: 3×8 (medium weight)

Row Machine 10 minutes at moderate pace

Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×12 (light weight). Stretch

Barbell Bench Press: 3×8 (heavy weight), 2×6 (medium weight)

High Cable Rear Delt Pull with Rope: 3×12 (medium weight)

Decline Dumbbell Pullover: 3×10 (medium weight)

Seated Dumbbell Shoulder Press: 3×8 (heavy weight)

Flat Bench Fly: 3×10 (medium weight)

Circuit 1
Weave Dumbbell Through Elevated Legs: 3×12 (light weight)
Lying Cross Body Toe Touch with Dumbbell: 3×10 (light weight)
Extended Plank Jacks: 3×20

Circuit 2
Lying Side Leg Lifts: 3×15 (each side)
Elevated Flutter Kicks: 3×20
Extended Crunches Holding a Dumbbell: 3×15 (light weight)

Find the ab portion of today’s workout on Instagram to see how to perform each move.