Legs & Glutes

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

Seated Leg Press with High Foot Placement: 3×8 (heavy weight)
*Superset with
Calf Press: 3×15 (same weight)

Seated Leg Press with Low Foot Placement: 3×12 (medium weight)
Superset with
Calf Press: 3×15 (same weight)

Dumbell Step Up onto Bench into Back Lunge on Floor: 3×10 (medium weight)
Superset with
Dumbbell Side Split Squats: 3×10 (same weight)

Cable Squatted Walk Out and Back from Cable Stack: 3×5 steps out and back (medium weight)
Superset with
Cable Pull Through: 3×12 (medium weight)

Stair Master 15 minutes: Minutes 0-13 at level 8 then two minute cool down.

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

*Perform the second exercise immediately after the first without resting in between.

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Arms/Abs/Cardio

Warm-up: Dumbbell skull crushers 2×20 (light weight), dumbbell curls 2×20 (light weight). Stretch

Circuit 1
EZ Bar Skull Crushers: 3×12 (medium weight)
Dumbbell Alternating Bicep Curls: 3×10 (medium weight)
Mountain Climbers: 3×30

Circuit 2
Barbell Close Grip Press: 3×10 (heavy weight)
Hammer Curls: 3×10 (medium weight)
Extended Plank Jacks: 3×15

Circuit 3
Overhead Dumbbell Extension: 3×8 (medium weight)
Wide Grip Dumbbell Curl: 3×10 (medium weight)
Extended Plank In and Out Hops: 3×12

HIIT on treadmill at 2% incline:
1 minute at 3.5 mph
1 minute at 5.5mph
30 second at 8+mph
Complete 5x

Back

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

Barbell Deadlifts: 4×6, 1×5 (heavy weight), 2×8, 1×6 (20lb lighter)

Barbell Sumo Deadlifts: 3×8 (medium weight)

One Arm Dumbbell Row: 3×10 (medium weight), 1×10 (5lb lighter)

Two Arm Lat Pull Down *Dropset: 3×8 (heavy weight), 3×8 (medium weight), 3×10 (light weight)

Renegade Rows: 3×8 (medium weight)
**Superset with
Barbell Good Mornings: 3×15 (light weight)

Stair master for 15 minutes at level 8

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

*Dropset: Perform 8 reps then immediately reduce the weight and perform another 8 reps without resting in between. Complete one more time for a total of 3 sets

**Superset: Perform the second exercise immediately after the first without resting in between

Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 2×15 (light weight), dumbbell shoulder press 2×10 (light weight). Stretch chest and shoulders

Circuit 1
Dumbbell Bench Press: 1×8, 2×10 (heavy weight)
Standing Dumbbell Shoulder Press: 1×12, 2×10 (medium weight)
Weighted Standing Side Bend: 3×15 (medium weight)

Circuit 2
Decline Push-ups with Shoulder Taps (hand to opposite shoulder): 3×10
Dumbbell Front Raise: 3×10 (medium weight)
Extended Crunch on Bench: 3×12

Circuit 3
Flat Bench Fly: 3×10 (heavy weight)
Seated Rear Delt Fly: 3×10 (medium weight)
Leg Lifts on Bench: 3×12

Upright Flutter Kicks: 3×20
*Superset with
Lying Hand to Opposite Foot Reach: 3×10 (each side)

HIIT on Treadmill for 15 minutes: Alternate between one minute at 3.5mph and 30 seconds at 8+mph.

*Superset: Perform the second exercise immediately after the first without resting in between

Legs & Glutes

Warm-up: Banded squats 2×15, banded lying side leg lifts 2×15 (each side), banded donkey kicks 2×15 (each side). Stretch

Squat Machine *Drop set: 3×10 (heavy, medium, medium-light weight)

Box Jumps: 3×10
**Superset with
Barbell Curtsy Lunges: 3×12 (medium weight)

Barbell Reverse Lunge: 3×10 (medium weight)
Superset with
Barbell Kneeling Hip Thrusts: 3×12 (same weight)

Standing Calf Raise Machine (or holding weight): 3×15 (heavy weight), 2×10 (cut weight in half)

Seated Calf Raise: 3×12, 1×10 (medium weight)

Push/Pull sled 2x (2 1/4x your body weight), push/pull 2x (2x body weight), push/pull 2x (1.5x body weight)

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

*Drop set: Perform 10 squats, drop the weight and immediately perform another 10 squats

**Perform the second exercise immediately after the first without resting in between

Legs & Glutes

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

Barbell Squats: 3×10 (heavy weight)

Romanian Deadlifts: 3×10 (heavy weight)
Superset with
Goblet Squat onto Tip Toes: 3×10 (heavy weight)

Weighted Glute Bridge: 3×20 (medium weight)
Superset with
Squat Jumps: 3×12

Banded Fire Hydrants: 3×20
Superset with
Banded Side Lying Leg Lift: 3×20

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

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

Stair master 10 minutes at slow pace.

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

Arms/Abs

Warm-up: On assisted pull up machine, dips 2×10, bicep pull ups 2×10. Stretch arms

EZ Bar Skull Crushers: 3×10 (heavy weight), 1×8 (medium weight)
Superset with
Alternating Bicep Curls: 3×8 (heavy weight), 1×8 (medium weight)

Close Grip Barbell Press: 3×10 (heavy weight)
Superset with
Isometric Hammer Curls: 2×6 (heavy weight), 2×8 (medium weight)

Pallof Press: 3×15 (medium weight)

Tricep Push-ups: 3×10
Superset with
*Wide Grip Dumbbell Curls with Wrist Rotation: 3×10 (medium weight)

Weight Sit-ups: 3×15 (medium weight)
Superset with
Lying Leg Circles: 3×5 (each direction)

In Extended Plank Position, Knee to Opposite Elbow: 3×10
Superset with
Standing Kettlebell Windmills: 3×10 (light weight)

*Move posted to Instagram on May 5, 2017