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Monday (Lower)
- Gym w/ trainer
- 10,000 steps
Tuesday (Rest)
- 25 minute steady run
- 10,000 steps
Wednesday (Upper)
- Gym w/ trainer
- 10,000 steps
- 15 minute interval run – 20/40
Thursday (Lower)
- High bar squat w/ heals elevated
- 4 sets @ 8-10 reps
- Rest 120 seconds
- Leg press w/ feet middle
- 4 sets @ 4 reps slow followed by 4 reps a little faster
- Rest 120 seconds
- Superset
- DB deficit reverse lunges
- 4 sets @ 8-10 each leg
- Rest 30 seconds, move onto next exercise
- 45 degree back extensions
- 3 sets @ 10-12 reps
- Last set move dumbbell into chest
- Rest 120 seconds before moving back to reverse lunges
- V-sits
- 10,000 steps
Friday (Upper)
- Superset
- 45 degree dumbbell press – pronated
- 4 sets @ 8-10 reps
- Rest 30 seconds before moving onto rows
- Bent over barbell rows – pronated
- 4 sets @ 8-10 reps
- Rest 90 seconds before going back to press
- 45 degree prone Y-Raises
- 3 sets @ 5 reps w/ pause, followed by 5 reps w/o pause
- Rest 90 seconds
- Superset
- Kneeling one arm pulldowns – cable
- 3 sets @ 5 reps w/ pause, followed by 5 reps w/o pause for each arm
- Rest 30 seconds before moving onto lateral raises
- One arm leaning dumbbell lateral raises
- 3 sets @ 12-15 reps
- Rest 60 seconds before going back to pulldowns
- Superset
- Rope triceps pushdown
- 2 sets @ 12-15
- Rest 15 seconds before moving onto hammer curls
- Rope hammer curls
- 2 sets @ 12-15
- Rest 60 seconds before going back to pushdowns
- 10,000 steps
Saturday (Rest)
- 10,000 steps
- 25 minute steady run
Sunday (Rest)