Arms/Abs/Cardio

Warm-up: High cable bicep curl 1×20 (light weight), one arm tricep pull down 1×10 (light weight). Stretch arms

High Cable Bicep Curl: 3×10 (heavy weight)
*Superset with
One Arm Tricep Pull Down: 3×10 (medium weight)

Weighted Dips off Bench: 3×10 (medium weight)
Superset with
Dumbbell Hammer Curls: 3×8 (heavy weight)

Lying One Arm Tricep Extension 3×10 (light weight)
Superset with
Wide Grip Dumbbell Curls: 3×10 (medium weight)

Hanging Leg Raises: 3×15

Weighted Side Bend on Back Extension Equipment: 3×15 (light weight)

Weighted Decline Sit-ups: 3×15 (medium weight)

Plank Side to Side Hops: 3×10
Superset with
Russian Twists with Legs in Air: 3×10 (light weight)

HIIT on stair master for 15 minutes: Alternate between one minute at level 5 and 30 seconds at level 15+

*Perform the second exercise immediately after the first without resting

 

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Back

Warm up: Elliptical for 10 minutes at a leisurely pace. Stretch

Deadlifts: 2×6, 3×5 (heavy weight), 3×6 (10lb less)

One Arm Dumbbell Row: 3×8 (heavy weight), 1×10, 1×8 (10lb less)
Superset with
Barbell Rack Pull: 3×15 (light weight)

*Kneeling One Arm Cable Pull Down: 3×15 (medium weight)

*Kneeling One Arm Cable Row: 3×10 (medium weight)

Row Machine for 10 minutes at moderate pace.

*Perform these exercises with a slow return to starting position

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

Chest/Shoulders/Abs

Warm Up: Barbell Bench Press 1×12 (light weight)

Barbell Bench Press: 1×8, 2×6 (heavy weight)

Dumbbell Pullover: 3×10 (heavy weight)
Superset with
One Arm Rear Delt Raise with Hands on Bench in Plank Position: 3×10 (light weight)

Flat Bench Fly: 1×15, 2×12 (medium weight)
Superset with
Standing Barbell Military Press: 3×10 (medium weight)

Incline Barbell Press: 3×10 (heavy weight)
Superset with
Standing Dumbbell Around the World: 3×8 (medium weight)

Ball Roll-In with Push-up: 3×10
Superset with
Side Crunch: 3×15

Russian Twists: 3×20 (medium weight)
Superset with
Lever crunches: 3×15 (light weight)

Stair master for 10 minutes at level 10 with one minute cool down.

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline. Stretch

Squat Machine (or with barbell) with Pulse at the Bottom of Each Rep: 3×10 (heavy weight)

Circuit 1
Dumbbell Curtsy Lunge: 3×10 (heavy weight)
*Side to Side Jumps: 3×10
Goblet Squat onto Tip Toes at Top of Rep: 3×10 (medium weight)

Circuit 2
**Side Lunge with Hop: 3×10 (medium weight)
**Reverse Lunge into Ineebup: 3×10 (medium weight)
Barbell Romanian Deadlift: 3×10 (heavy weight)

Seated Calf Machine: 4×10 (heavy weight)

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

*Video of this exercise posted to Instagram on July 2, 2017
**Video of these exercises posted to Instagram on August 27, 2017

Legs & Glutes

Warm-up: Stair master for 10 minutes at level 5. Stretch

Seated Leg Press: 4×10 (heavy weight)

Circuit 1
Dumbbell Bulgarian Split Squats: 3×8 (heavy weight)
Barbell Push Press: 3×10 (medium weight)
Barbell Romanian Deadlift: 3×10 (heavy weight)

Circuit 2
Glute Crossover: 3×20 (each leg)
Dumbbell Goblet Squat onto Tip Toes at Standing Portion: 3×10 (medium weight)
Alternating Jumping Split Squats: 3×15

Seated Calf Raise Machine: 3×12 (heavy weight)

Standing Calf Machine (or with barbell, dumbbells): 3×15 (heavy weight), 1×15 (light weight)

Push/Pull sled 5x (separately) with 1.5x your body weight

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

Arms/Abs/Cardio

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

EZ Bar Skull Crushers: 3×10 (heavy weight)
*Superset with
Dumbbell Alternating Bicep Curls: 3×8 (heavy weight)

Close Grip Barbell Press: 3×10 (heavy weight)
Superset with
Wide Grip Dumbbell Curl: 3×10 (medium weight)

Lying Single Arm Tricep Extension: 3×10 (light weight)

Preacher Curl: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Weighted Side Bend on Back Extension Equipment: 3×15 (light weight)

Circuit 1
Ab Roller: 3×8
Side Lying Leg Lifts: 3×10
Heel Touches: 3×20

Circuit 2
Lying Bent Knee Windmill: 3×10
Standing Woodchop with Medicine Ball: 3×10 (light weight)
Pilates Single Leg Stretch: 3×15

Treadmill at 3% incline: 1 minute at 3mph/Side shuffle 60 steps each side/Walk backwards 60 steps/1 minute at 7.5mph. Complete 5x

Back

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

Deadlifts: 1×6, 4×5 (heavy weight), 3×8 (20lb less)

Sumo Deadlifts: 3×8 (medium weight)

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

Full Range of Motion Cable Pull-down: 3×10 (light weight)

Wide Grip Lat Pull-down: 2×8 (heavy weight), 2×10 (medium weight)

Row machine 15 minutes at moderate pace

I recommend stretching and foam rolling once finished workout.