Chest/Shoulders/Abs

Warm-up: Dumbbell bench press 1×20 (light weight), Standing overhead press 1×10 (light weight), Standing side raise 1×10 (light weight). Stretch

Barbell Bench Press: 2×12, 1×10, 2×8 (medium weight)

Reverse Grip Bench Press: 3×10 (light weight)

Seated Arnold Press: 2×10, 2×8 (medium weight)

One Arm Landmine Shoulder Press: 3×8
Superset with
Landmine Ab Rotation: 3×10

Two Arm Landmine Shoulder to Shoulder Press: 3×8
Superset with
Landmine Ab Rotation: 3×10

Standing Around the World: 3×10 (medium weight)
Superset with
Push-Ups: 3×12

Sit-Ups on Bosu with Arms in Air: 3×10 (light weight)
Superset with
Bent Over Rear Delt Fly: 3×15 (light weight)

Pin the graphic below for quick reference during your workout.

 

 

Chest.Shoulders.Abs 10.31.17.png

 

 

Advertisements

Legs & Glutes

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

Dumbbell Back Lunge into Skier Squat: 3×10 (medium weight)
Superset with
Barbell Romanian Deadlift: 3×10 (heavy weight)

Cable Squatted Walk Out: 3×8 steps (medium weight)
Superset with
Cable Pull Through: 3×15 (medium weight)

Seated Calf Raise: 1×12, 2×10, 2×8 (medium weight)

Push/Pull sled 3x with 1.5x body weight

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

Pin the graphic below for quick reference during your workout.

Legs&Glutes10.30.17

 

Legs & Glutes

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

Donkey Kick Machine (or with dumbbell behind knee): 3×10 (medium weight)

Cable Squats: 3×15 (medium weight)
Superset with
Cable Pull Through: 3×15 (medium weight)

Seated Calf Raise Machine: 1×12, 1×10, 2×8 (heavy weight)

Standing Calf Raise: 3×30 (medium weight)

HIIT on Stairmaster: alternate between 1 minute at level 6 and 30 seconds at level 15.

I recommend stretching and foam rolling once finished workout.

Pin the graphic below for quick reference during your workout.

Legs&Glutes10.27.17

 

Arms & Abs

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

EZ Bar Skull Crushers: 2×10 (heavy weight), 1×12 (5lb less), 1×15 (5lb less)
Superset with
Alternating Bicep Curls: 3×8 (heavy weight), 1×10 (10lb less)

Preacher Curl: 3×12 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Cable Reverse Grip Tricep Pull Down with Straight Bar: 2×10 (heavy weight), 1×12 (5lb less)

Cable Rope Hammer Curl: 1×10, 2×8 (heavy weight)
Superset with
Cable Rope Overhead Extension: 1×10, 2×8 (medium weight)

*Standing Repeater Knee with Kettlebell: 3×15 (medium weight)
Superset with
Standing Kettlebell Windmill: 3×10 (same weight)

Sit-Up with Elbow to Opposite Knee: 3×10 (light weight)
Superset with
Extended Plank: 3×1 minute

Weighted Sit-Ups: 3×15 (medium weight)
Superset with
Elevated Bicycle Crunches: 3×15

*Perform this like the repeater knee movement in a step class without a step and slightly bent over.

Pin the graphic below for quick reference during your workout.

Arms Abs 10.26.17

Back

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

Barbell Deadlifts: 1×8, 2×7, 2×6 (heavy weight)

One Arm Dumbbell Row: 1×10, 2×8, 1×6 (heavy weight)
Superset with
Barbell Rack Pull: 2×15, 2×12( medium weight)

Seated Row: 3×10 (heavy weight)

Wide Grip Lat Pull Down: 2×8, 1×6 (heavy weight), 2×8 (15lb less)

Renegade Rows: 3×10 (medium weight)
Superset with
Barbell Good Mornings: 3×15 (light weight)

Row Machine for 15 minutes at moderate pace.

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

Pin the graphic below for quick reference during your workout.

Back 10.25.17

 

Chest/Shoulders/Abs

Warm-up: Barbell Flat Bench Press 1×12 (light weight). Stretch

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

Incline Dumbbell Bench Press: 1×10, 2×8 (heavy weight)
Superset with
Standing Bent Arm Shoulder Raise into Overhead Press: 3×10 (medium weight)

Incline Fly: 3×10 (medium weight)
Superset with
Standing Bent Over Rear Delt Fly: 3×10 (medium weight)

Upright Flutter Kicks: 3×30
Superset with
Lying Opposite Foot Touch: 3×10 (each side)

Crab Toe Touches: 3×20
Superset with
Side Crunch: 3×10 (each side)

Ball Roll In with Push-Up: 3×10

Standing Kettlebell Shoulder Press: 3×12 (medium weight)
Superset with
Push-Ups: 1×15, 2×10

Pin the graphic below for quick reference during your workout.

Chest.Shoulders.Abs 10.22.17

Legs & Glutes

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

Squat Machine: 3×10 (heavy weight)

Barbell Romanian Deadlifts: 3×10 (heavy weight)
Superset with
Barbell Side Split Squats: 3×10 (medium weight)

Circuit 1
Two Arm Kettlebell Swings: 3×20 (medium weight)
One Arm Kettlebell Swings: 3×20 (same weight)
Alternating Arms Kettlebell Swings: 3×20 (same weight)

*Repeater Leg on Bench: 3×15
Superset with
Goblet Squats with Pulse at the Bottom of the Rep: 3×10 (medium weight)

Seated Leg Press: 3×15 (medium weight)

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

*Complete this like the repeater leg movement in a step class using a regular bench, not a step bench.

Pin the graphic below for quick reference during your workout.

Legs&Glutes10.23.17