Arms/Abs/Cardio

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

EZ Bar Skull Crushers: 3×10 (medium weight)
*Superset with
Dumbbell Alternating Bicep Curls: 3×6 (heavy weight)

Wide Grip Dumbbell curls: 3×8 (medium /heavy weight)
Superset with
Close Grip Barbell Press: 3×10 (heavy weight)

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

High Cable Side Bends: 3×15 (medium weight)

Standing Cable Crunch: 3×15 (medium weight)

Circuit 1
V-Crunch: 3×15
Side Plank Hip Dips: 3×15
Sit-Ups: 3×15 (light weight)

Stair master for 15 minutes alternating between 1 minute at level 6 and 30 seconds at level 18.

Pin the graphic below for quick reference during your workout.

11.30.17 Arms Abs Cardio

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Back

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

Barbell Deadlifts: 2×6, 2×5 (heavy weight), 2×6 (10lb less)

One Arm Dumbbell Rows: 2×10, 2×8 (heavy weight)
*Superset with
Barbell Rack Pull: 3×10 (medium weight)

Lat Pull Down with Close Grip Attachment: 3×12 (medium/heavy weight)

Seated Row: 2×6 (heavy weight), 2×8 (10lb less)

Straight Arm Cable Pull Down: 3×15 (light/medium weight)

Stair master for 10 minutes at level 10.

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.

11.29.17 Back

Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×10 (light weight). Stretch

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

Seated Dumbbell Alternating Press: 3×10 (medium weight)

Incline Dumbbell Bench Press: 3×8 (heavy weight)
*Superset with
Standing Around the World: 3×10 (medium weight)

Incline Fly: 3×8 (medium weight)
Superset with
Front Plate Raise: 3×10 (medium weight)

Low Cable Crossover: 3×12 (light weight)

Standing Cable Crunch: 3×15 (medium weight)
Superset with
Kneeling Cable Crunch: 3×15 (medium weight)

Cable Judo Flip: 3×10 (medium weight)

HIIT on Treadmill: Alternate between 3mph for 1 minute and 8+mph fr 30 seconds for 15 minutes total.

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

Pin the graphic below for quick reference during workout.

11.28.17 Chest Shoulder Abs

 

Legs & Glutes

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

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

Barbell Squats: 3×10 (20lb less than split squat weight)

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

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

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

Barbell Glute Bridge: 3×12 (heavy weight)
Superset with
Barbell Romanian Deadlifts: 3×8 (same weight as bridge)

Box Jump into **Modified Burpee: 3×10 (low box)

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

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

**Modified burpee excludes the push up

Pin the graphic below for quick reference during workout.

11.27.17 Legs Glutes

 

Legs

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

Dumbbell Walking Lunges: 3×8 steps each way(medium weight)
*Superset with
Jump Rope: 3×100 revolutions

Cable Glute Kickback: 3×15 (medium weight)
Superset with
Cable Side Kickout: 3×15 (light weight)

Dumbbell Romanian Deadlift: 3×20 (medium weight)
Superset with
Goblet Squat: 3×15 (medium weight)

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

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

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.

Pin the graphic below for quick reference during workout.

11.24.17 Legs Glutes

 

Arms/Abs/Cardio

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

Circuit 1
EZ Bar Skull Crushers: 3×8 (heavy weight)
Elevated Bicycle Crunch on Bench: 3×15
Alternating Bicep Curls: 3×8 (heavy weight)

Circuit 2
Barbell Close Grip Press: 3×10 (medium weight)
Bent Knee to Chest on Bench: 3×15
Isometric Hammer Curls: 3×10 (medium weight)

Tricep Push-ups: 3×10
*Superset with
Barbell Bicep Curls: 3×10 (medium weight)

Cable Overhead Extension with Rope: 3×10 (medium weight)

Cable Straight Bar Bicep Curls: 3×10 (medium weight)

Weighted Sit-Ups: 3×15 (light weight)
Superset with
Russian Twists: 3×10 (light weight)

Run one mile at 6+mph.

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

Pin the graphic below for quick reference during your workout.

11.23.17 Arms Abs

 

Back

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

Barbell Deadlifts: 1×6, 3×5 (heavy weight), 2×6 (10lb less)

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

Wide Grip Lat Pull Down: 2×8, 2×6 (heavy weight)

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

Seated Row: 3×8 (heavy weight)

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

Row machine for 15 minutes alternating between 1 minute fast and 1 minute slow.

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.

Pin the graphic below for quick reference during workout.

11.22.17 Back.png