Legs & Glutes

GIFWarm-Up: 20 Squats/20 Split Squats (each side)/10 Side to Side Toe Taps Across Medicine Ball/10 Front Toe Taps on Ball. Compete 3x. Stretch

Barbell Split Squats: x15 (light weight)

Barbell Reverse Lunge: 3×10 (medium weight)
Superset with
Goblet Squat: 3×20 (medium weight)

Low Cable Side Kick-Out into Squat: 3×15 (light weight)
Superset with
Inner Thigh Cable Kick: 3×15 (light weight)

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

Seated Calf Raise: 3×15 (medium weight)

Stair Master 10 minutes at level 10.

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

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Legs & Glutes

Warm-up: Stair master 10 minutes at slow pace. Stretch

Seated Leg Press: 3×8 (heavy weight)

Split Squats: 3×10, 1×8 (heavy weight)

Foot Pushdown on Assisted Pull-up Machine: 3×10 (heavy weight, each leg)

Glute Bridge with Barbell Across Hips: 3×20 (medium weight)

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

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

Stair Master 15 Minutes at Medium Pace

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

Arms & Abs

Warm-up: Assisted Dips: 3×8
Superset with
Assisted Bicep Pull-ups: 3×8
Stretch

Ez Bar Skull Crushers: 3×8 (heavy weight)
Superset with
Alternating Dumbbell Curls: 3×10 (medium weight)

Dumbbell Overhead Tricep Extension: 3×10 (medium weight)
Superset with
Dumbbell Hammer Curls: 3×10 (medium weight)

One Arm Tricep Cable Pulldown: 3×10 (light weight, each side)
Superset with
High Cable Side Bend: 3×15 (light weight)

Cable Bicep Curl with Straight Bar: 3×10 (light weight)

Pallof Press: 3×15 (light weight)

Pilates Teaser: 3×10
Superset with
One Leg Teaser with Side Twist: 3×10 (each side)

Scissors: 3×10
Superset with
Knee to Opposite Elbow in Plank Position: 3×15

 

Back

Warm-up: Walk on treadmill for 10 minutes at 3mph/3% incline. Stretch

Deadlifts: 1×8, 3×6 (heavy weight)

Sumo Deadlifts: 3×8 (medium weight)

One Arm Dumbbell Row: 3×10 (medium weight)

Bent Over Underhand Barbell Row: 3×12 (medium weight)

Full Range of Motion Cable Pulldown: 4×8 (medium weight)

Lat Pulldown: 1×8, 1×6 (heavy weight). 3×8 (medium weight), 2×10 (light weight)

Row Machine 15 minutes

I recommend stretching and using the foam roller on your back for 10-15 minutes once finished the workout.

Chest & Shoulders

Warm up: Barbell Flat Bench Press: 1 set x 15 reps (light weight)
Stretch Chest and Shoulders

Barbell Flat Bench Press: 3 sets x 8 reps (heavier weight)

Seated Dumbbell Shoulder Press: 2 sets x 8 reps (heavier weight), 2 sets x 8 reps (medium weight)

Dumbbell Pullover: 3 sets x 10 reps (heavier weight)
*Superset with
Seated Reverse Dumbbell Fly: 3 sets x 15 reps (lighter weight)

Flat Bench Fly: 3 sets x 10 reps (medium weight)
Superset with
Standing Barbell Upright Rows: 3 sets x 12 reps (lighter weight)

Incline Dumbbell Bench Press: 3 sets x 8 reps (heavier weight)
Superset with
Standing Bent Arm Side Raise: 3 sets x 12 reps (medium weight)

*Superset: Perform two exercises in a row without resting in between

Legs & Glutes

Warm up: Stair master for 10 minutes at a slow pace
Stretch Legs

Barbell Squats: 3×10 (heavy weight)

Barbell Split Squats: 3×10 (heavy weight)

Barbell Kneeling Squats: 3×12 (medium weight)
Superset with
Barbell Romanian Deadlifts: 3×10 (heavy weight)

Weighted Glute Bridges: 3×15 (medium weight)
Superset with
Alternating Jump Squats into Jump Squat: 3×10

Barbell Standing Calf Raise with Toes Pointed Forward: 3×15 (medium weight)
With Toes Pointed Out at 45 degree angle: 3×15 (light weight)
With Toes Pointed In at 45 degree angle: 3×15 (light weight)

I recommend spending 10 to 15 minutes stretching and foam rolling your legs once you’re finished with the workout.