Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×12 (light weight). Stretch

Barbell Bench Press: 3×8 (heavy weight), 2×6 (5lb lighter)

Seated Dumbbell Shoulder Press: 1×8, 1×6 (heavy weight), 3×8 (medium weight)

Flat Bench Fly: 2×10, 2×8 (medium weight)
Superset with
Front Plate Raise: 4×15 (light weight)

Dumbbell Pullover: 3×10 (medium weight)
Superset with
Dumbbell Side Raises: 3×10 (medium weight)

Rear Delt Cable Fly: 4×10 (light weight)

Standing Kettlebell Windmills: 3×10 (light weight)
Superset with
Leg Lift into Reverse Crunch: 3×15

Russian Twists on Round Side of Bosu (feet on floor): 3×20 (light weight)
Superset with
Flutter Kicks on Round Side of Bosue: 3×30

Run one mile at 6.5+mph

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Legs & Glutes

Warm-up: Banded lying clam openers 3×20, Banded fire hydrants 3×20, Body weight squats 3×20. Stretch

Circuit 1
Donkey Kicks with Dumbbell Behind Knee: 3×15 (light weight)
Weighted Banded Glute Bridge: 3×20 (medium weight)(plate or barbell across hips)
Jump Squats: 3×20

Circuit 2
Pistol Squat: 3×10 (light weight-dumbbell)
Dumbbell Romanian Deadlift: 3×20 (light weight)
In and Out Squat Jumps: 3×20

Circuit 3
Kettlebell Swings: 3×30 (medium/light weight)
Holding a Medicine Ball, Back Lunge with Twist to Lunging Side: 3×15 (light weight)
Alternating Jumping Split Squats: 3×15

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

 

 

Legs & Glutes

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

Lying Leg Curl Machine: 2×10 (medium weight), 2×15 (10lb less)

Adductor Machine: 3×30 (medium weight)

Circuit 1
Dumbbell One Leg Romanian Deadlift: 3×10 (medium weight)
Jump Rope: 3×100 revolutions
Side Lunge: 3×10 (each side, no weight)

Standing Calf Raise Machine (or with dumbbells/barbell): 3×15 (heavy weight), 2×15 (drop weight by half)

Seated Calf Raise: 3×12, 1×10, 1×8 (medium weight)

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

Arms/Cardio

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

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

Barbell Preacher Curls: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 2×10, 1×8 (medium weight)

Cable Bicep Curl with Straight Bar: 3×12 (medium weight)

Tricep Push-ups: 3×10 (on or off knees)
Superset with
Dumbbell Hammer Curls: 3×6 (heavy weight)

Run one mile at 6.5+mph

Back

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

Deadlifts: 2×8, 3×6 (heavy weight)

Wide Grip Lat Pull Down: 2×8, 1×6 (heavy weight), 1×10 (10lb less)

Seated Cable Row: 3×8 (medium/heavy weight)

Weighted Back Extension: 3×10 (medium weight)

Two Arm Lat Pull Down: 1×8 (heavy weight), 2×10 (10lb less), 1×15 (10lb less)

HIIT on Treadmill:
1 minute at 3.5mph
1 minute at 5.5mph
30 seconds at 8+mph
Complete 5x

 

Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×12 (light weight). Stretch

Barbell Bench Press: 2×8, 1×6 (heavy weight), 2×8 (10lb less)

Seated Dumbbell Shoulder Press: 3×8 (heavy weight)
Superset with
Push-ups: 3×10

Circuit 1
Flat Bench Fly: 3×8 (heavy weight)
*Elevated Bicycle Crunches on Bench: 3×15
Barbell Upright Row: 3×10 (medium weight)

Incline Dumbbell Bench Press: 3×6 (heavy weight)
Superset with
Dumbbell One Arm Incline Lateral Raise: 3×10 (light weight)

One Arm Landmine Press: 3×8 (each side)
Superset with
Landmine Ab Twist: 3×10

Ball Roll-in for Abs with Push-up: 3×10
Superset with
Extended Side Crunch: 3×15

Elevated Flutter Kicks: 3×20
Superset with
Standing Side Bend: 3×15 (medium weight)

*Video of this exercise posted to Instagram on September 7, 2017

Legs & Glutes

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

Circuit 1
Donkey Kick with Dumbbell Behind Knee: 3×15 (light weight)
Ball Roll-In for Hamstrings: 3×15
Jumping Alternating Split Squats: 3×15

Circuit 2
Burpies: 3×10
Dumbbell Reverse Lunge: 3×12 (medium weight)
Lying Leg Curl Holding Dumbbell with Feet: 3×20 (light weight)

Cable Glute Kick Back: 4×20 (light weight)

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

HIIT on Stair Master for 10 minutes: Alternate between 1 minute at level 7 and 30 seconds at level 18

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