Legs & Glutes

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

Box  Jumps: 3×10
*Superset with
Barbell Romanian Deadlifts: 3×10 (heavy weight)

Barbell Kneeling Squats: 3×15 (medium weight)
Superset with
Jumping Alternating Split Squats: 3×15

Barbell Glute Bridges: 3×20 (medium weight)
Superset with
Jump Squats: 3×10

Seated Calf Raise: 3×12 (medium weight), 1×10 (20lb less)

Standing Calf Raise: 2×15, 1×10 (medium weight)

Push sled 3x with 2x body weight. Push/pull 2x with 1.5x body weight.

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

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

Pin the graphic below for quick reference during workout.

12.11.17 Legs Glutes.png

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Legs & Glutes

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

Dumbbell Side Step Up onto Bench into Curtsy Lunge: 3×10 (medium weight)
*Superset with
Straddle Bench Jumps: 3×15

Plate Glute Bridge with Upper Back on Bosu: 3×20 (light weight)
Superset with
**Squatted Foot Lifts: 3×12 (medium weight)

Cable Squat Walk Out: 3×6 (heavy weight)
Superset with
Cable Pull Throughs: 3×15 (medium weight)

Seated Calf Raise: 2×12, 1×10 (heavy weight), 2×10 (20lb less)

Bike for 15 minutes at moderate pace.

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

*Superset: Perform the second exercise immediately after the first without resting in between.
**Video of this exercise posted to Instagram on July 7, 2017.

Pin the graphic below for quick reference during your workout.

12.8.17 Legs Glutes.png

Arms/Abs/Cardio

Warm-up: Assisted bicep pull-ups 3×10, assisted dips 3×10. Stretch arms.

Cable Bicep Curls with a Straight Bar: 3×10 (heavy weight)

Reverse Grip Tricep Pull Down: 3×10 (heavy weight)

Rope Hammer Curls: 3×10 (heavy weight)

Rope Overhead Extension: 3×12 (medium weight)

EZ Bar Skull Crushers: 3×8 (medium weight)
*Superset with
Seated Dumbbell Curls: 3×10 (medium weight)

Barbell Bicep Curls: 3×10 (medium weight)

Circuit 1
Standing Medicine Ball Twist and Throw Against Wall: 3×15 (light weight)
Medicine Ball Sit-Up with Toss to Wall: 3×15 (light weight)
Crunches with Feet on Wall: 3×15

Circuit 2
Medicine Ball Wood Chop: 3×10 (light weight)
Flutter Kicks: 3×30
Crab Position Toe Touch: 3×20

HIIT on Treadmill: Alternate between 1 minute at 3mph and 30 seconds at 8.5+mph.

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

Pin the graphic below for quick reference during workout.

12.7.17 Arms Abs Cardio

Back

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

Barbell Deadlifts: 3×6 (heavy weight), 2×8 (10lb less)

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

Wide Grip Lat Pull Down: 3×10 (heavy weight)

ISO Row: 3×10 (heavy weight)

Two Arm Lat Cable Pull Down: 1×8 (heavy weight), 2×8 (10lb less), 1×10 (10lb less)

Back Extension Equipment: 3×10 (medium weight)

Row Machine for 10 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 workout.

12.6.17 Back

Chest/Shoulders/Abs

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

Flat Dumbbell Bench Press: 3×8 (heavy weight)
*Superset with
Standing Dumbbell Shoulder Press: 3×8 (medium weight)

Flat Bench Fly: 3×10 (medium weight)
Superset with
Seated Rear Delt Fly: 3×10 (medium weight)

Incline Barbell Bench Press: 3×10 (medium weight)
Superset with
Standing Front Plate Raise: 3×8 (heavy weight)

Push-Ups Holding Edge of Bosu with Round Side Down: 3×12
Superset with
Leaning Side Raise: 3×12 (medium weight)

Elevated Bicycle Crunches: 3×15
Superset with
Upright Flutter Kicks: 3×20

HIIT on Treadmill for 15 minutes: Alternate between 3mph for 1 minute and 8.5+mph for 30 seconds.

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

Pin the graphic below for quick reference during workout.

12.5.17 Chest Shoulders Abs

Legs & Glutes

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

Barbell Split Squats: 3×15 (medium weight)
*Superset with
Barbell Romanian Deadlifts: 3×10 (heavy weight)

Barbell Hip Thrusts Off Bench: 3×10 (medium weight)
Superset with
Goblet Squats: 3×10 (medium weight)

**Donkey Kick Machine: 3×8 (heavy weight)

Seated Calf Raise: 2×12, 1×10 (heavy weight), 1×10 (20lb less)

Push/pull sled 3 individual times with 1.5x body weight.

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

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

**If your gym doesn’t have a donkey machine or you exercise at home, perform as donkey kick on hands and knees holding a dumbbell behind your knee.

Pin the graphic below for quick reference during your workout.

12.4.17 Legs Glutes

Legs & Glutes

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

Barbell Split Squats: 3×12 (medium/heavy weight)

Barbell Squats: 3×10 (20lb less)

Barbell Calf Raises: 3×30 (same weight as squats)

Dumbbell Bulgarian Split Squats: 3×8 (medium weight)
*Superset with
Unweighted Bulgarian Split Squat Jumps: 3×8

Barbell Glute Bridge: 3×12 (medium/heavy weight)
Superset with
Barbell Romanian Deadlift: 3×6 (same weight as bridge)

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

Box Jump into Modified Burpee: 3×10

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

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

Pin the graphic below for quick reference during your workout.

12.1.17 Legs Glutes.png