Back

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Deadlifts: 2×8, 1×6, 1×4 (heavy weight)

T-Bar Row: 1×8, 2×6 (heavy weight), 2×8 (10lb less)

Wide Grip Lat Pull Down: 3×10 (medium/heavy weight)
*Superset with
Reverse Grip Lat Pull Down: 3×10 (same weight)

ISO Row: 3×10, 1×8 (medium/heavy weight)

Cable Straight Arm Pull Down: 3×12 (medium weight)

Row machine for 10 minutes at moderate pace.

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

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

Pin the graphic below for quick reference during workout.

Back workout to give you a sculpted and defined back.

 

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Chest & Shoulders

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

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

Decline Push-Ups: 3×10
*Superset with
Standing Dumbbell Around the World: 3×10 (medium/light weight)

Dumbbell Fly: 2×12 ,1×10 (medium weight)
Superset with
Standing Front Dumbbell Raise: 3×10 (medium/light weight)

Seated Dumbbell Shoulder Press: 3×8 (medium/light weight)

Circuit 1
Medicine Ball Toss Behind Head Against Wall: 3×20 (medium weight)
Bent Over Rear Delt Fly:3×12 (medium/light weight)
Standing Svend Press: 3×15 (light weight)
Medicine Ball Overhead Squat Toss Against Wall: 3×15 (medium/light weight)

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

Pin the graphic below for quick reference during workout.

Chest + Shoulders Workout

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Squats: 1×8, 1×6, 2×4 (heavy weight)

Barbell Split Squats:3×10 (heavy weight)

Circuit 1
Dumbbell Straight Leg Deadlifts: 3×15 (medium weight)
Barbell Back Lunge: 3×10 (medium/light weight)
Standing Calf Raise Holding Plates: 3×30 (medium/heavy weight)

Seated Calf Raise: 1×15, 2×12, 1×10 (medium/heavy weight)

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

Pin the graphic below for quick reference during workout.

Legs + Glutes - Lower body workout for strong and lean legs.

 

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Barbell Squats: 1×8, 2×6, 1×4 (heavy weight)

Barbell Split Squats: 3×10 (same weight as squats)

Barbell Squats: 3×8 (20lb less than first sets of squats)

Barbell Kneeling Squats: 3×12 (same weight as last sets of squats)
*Superset with
Alternating Jumping Split Squats: 3×15

Circuit 1
Dumbbell Bulgarian Split Squats: 3×8 (medium/heavy weight)
Kettlebell Deficit Straight Leg Deadlift: 3×15 (medium weight)
Hip Thrusts: 3×15 (light 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.

7.6.18 Legs Glutes

Happy Friday! For the circuit at the end of the workout, I used a riser and steps instead of a bench. It’s a little lower than a bench but the burn is the same. Plus, I figured it’d be helpful to see a video that includes deficit deadlifts in case you’ve never seen that exercise before.

Arms & Abs

Forearm Plank: 1 minute 30 seconds+

Circuit 1
X-Crunches: 3×15
Hip Dips: 3×15
Bicycle Crunches: 3×15
Side Plank Hip Dips: 3×15
Flutter Kicks: 3×30

Standing Alternating Bicep Curls: 2×8, 2×6 (heavy weight)

EZ Bar Skull Crushers: 2×10, 2×8 (medium/heavy weight)
*Superset with
Isometric Hammer Curls: 3×8 (medium weight)

Incline Bicep Curls: 3×10 (medium/light weight)
Superset with
Seated Dumbbell Overhead Extension: 3×10 (medium weight)

Cable Rope Hammer Curls: 3×12 (medium weight)
superset with
Rope Overhead Extension: 3×12 (medium weight)

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

Pin the graphic below for quick reference during workout.

7.5.18 Arms Abs.png

 

Back

Warm-up: Treadmill for 10 minutes at 2.5mph/4% incline. Stretch

Deadlifts: 2×8, 2×6, 1×4 (heavy weight)

T-Bar Row: 3×6 (heavy weight), 2×8 (20lb less)

Lat Pull Down with Parallel Bar: 3×8 (heavy weight), 3×10 (15lb less)

Lat Pull Down with Close Grip Attachment: 3×10 (medium/heavy weight)

ISO Row: 3×10 (medium/heavy weight)

Circuit 1
Resistance Band Seated Row: 3×20
Medicine Ball Slam: 3×20 (medium/light weight)
Barbell Good Mornings: 3×15 (light weight)

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

Pin the graphic below for quick reference during workout.

7.4.18 Back

 

Chest & Shoulders

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

Seated Dumbbell Shoulder Press: 3×8 (medium weight)
*Superset with
Push-Ups: 3×10

Dumbbell Bench Press: 3×10 (medium weight)
Superset with
Standing Car Drivers: 3×15 (medium/light weight)

Incline Dumbbell Bench Press: 3×10 (medium weight)
Superset with
Standing Side to Front Raise: 3×10 (medium/light weight)

Incline Dumbbell Fly: 3×10 (medium/light weight)
Superset with
Standing Barbell Upright Row: 3×10 (medium/light weight)

Cable Rope Face Pull: 3×12 (medium/light weight)

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

Pin the graphic below for quick reference during workout.

Chest + Shoulders Workout