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

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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: 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

 

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

Back

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

Barbell Deadlifts: 2×5, 2×4 (heavy weight), 3×6 (10lb less)

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

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

Seated Row with Close Grip Attachment: 1×8, 2×6 (heavy weight)

Back Extension: 3×10 (medium weight)

ISO Row: 3×10 (heavy weight)

Banded Pull-Ups: 3×8

Row Machine 15 minutes at a moderate pace.

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

Pin the graphic below for quick reference during workout.

11.15.17 Back