My New Workout Routine

Workout routine

Monday: Legs/Glutes/Calves/Cardio

·         Leg press 4 sets (15-12-12-10)

·         Ball wall squat with weight 4 sets (15-12-12-10)

·         Leg extension 3 sets (15-12-10) Sumo squat 3 sets (15-12-10)

·         Standing hamstring curl “on leg extension machine” 4 sets (15-12-10-15)

·         Seated hamstring curl 4 sets (15-12-10-15)

·         Calf raise on leg press 4 x 15

·         Bent knee calf raise 3 x 12

·         Inner thigh machine 3×20

·         Outer thigh machine 3 x 15

·         Cardio: 40 min. stairmaster with 25 min. of HIIT mixed in

 

Tuesday:  Back/Rear delts/Abs/Cardio

·          Lat pull-down 3 sets (12-10-8 reps)

·         Close grip pull-down 3 sets (12-10-8 reps)

·         Single arm row 3 sets (15-12-10)

·         DB Pull-overs 3 sets (15-12-10)

·         Bent over rear delt-raise with DBs 3 sets (15-12-10)

·         Full sit-up on stability ball 4 sets (30-25-20-15)

·         Crunches 4 sets (30-25-20-15)

·         Leg raise with hip lift 4 sets (30-25-20-15)

·         Cardio: 40-50 min.

 

Wednesday: Chest/Biceps/Calves + cardio

·         Incline chest press 3 sets (15-12-10 reps)

·         Pec fly with DBs 3 sets (15-12-10 reps)

·         Pec fly on machine superset with pushups to failure 3 sets (15-1210 reps)

·         EZ Bar curl 3 sets (15-12-10 reps)

·         Alternating DB curl 3 sets (15-12-10 reps)

·         Standing calf raise 3 sets (15-12-10 reps)

·         Seated calf raise 3 sets (15-12-10 reps)

·         Cardio: 40 minutes with 25 minutes of HIIT

 

Thursday: Cardio Cardio: 50min. 

Friday: Plyometrics/Cardio Box

·         Squat jumps 3 x 30

·         Lateral box jumps 3 x 30

·         Split squat jumps 3 x 30

·         Tuck jumps 3 x 30 Lateral bounds 3 x 30

·         Side hops 3 x 30

·         20-30 minutes of additional cardio (either HIIT or steady state depending on how my body is feeling)

 

Saturday: Shoulders/Triceps/Abs/Cardio

·         Shoulder press 4 sets (15-12-12-10)

·         Cable side raise 4 sets (15-12-12-10)

·         Cable front raise 4 sets (15-12-12-10)

·         Rear delt fly on machine 4 sets (15-12-12-10)

·         Bent over rear delt fly with DBs 4 sets (15-12-12-10)

·         Lying triceps extension 4 sets (15-12-12-10)

·         Cable underhand triceps extension 4 sets (15-12-12-10)

·         Full sit- up on stability ball 3 x 50

·         Double crunch 3 x 50

·         Bicycle crunch 3 x 50

·         Cardio: 30-40 min.

 

Sunday: Cardio




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