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Week 1

Category: Weekly Workouts

Keep rest time 45-60 sec between sets (no rest for supersets)
Cardio 35 min. daily

Monday: Hams/Glutes
Start with 2 calf movements (4 sets of 15 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises
  1. Seated or Lying hamstring curls superset with DB pull throughs for glutes, 35 lb DB 20 reps
  2. Single Leg Hip Thrusts (4 sets, 15 reps each leg) superset with body weight wide stance squats, toes out, 20 (after each set)
  3. Cable or machine glute kickbacks(4 sets, 20 reps each leg) back and forth right leg/left leg
  4. Single leg glute pushdowns on Assisted pull up machine (4x20 reps each leg) back and forth right leg/left leg
  5. Drop sets with Plie Squats (wide stance, toes out)…. Line up 4 Dumbbells in a row (50 lb, 40 lb, 30 lb, 20 lb) Then perform 10 reps with 50 lb, 15 reps with 40 lb, 20 reps with 30 lb and 25 reps with 20 lb) Repeat 4x
  6. Abductor machine(leaning forward) 4 sets 15-20 reps, warm up and then go as heavy as possible superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)
Tuesday: Arms
Abs, 3 exercises, no obliques or weighted abs, 4x20reps
  1. DB Pull Overs (4 sets, 20,16,12,10 reps, increasing each set) OR Bench push-ups 4x15-20 superset with skull crushers OR overhead Tricep extensions(4 sets, 20,16,12,10 reps, increasing each set)
  2. EZ bar curls 4x10 reps with a slight pause mid movement each rep superset with Tricep push downs using rope attachment 4x20 reps.
  3. Single arm cable bicep curl OR alternating DB bicep curl 4x15 reps, superset with single arm tricep push down on cables OR DB tricep kickbacks 4x15 reps.
  4. Bench Dips for triceps 4x20 reps super set with 20 jump squats or bench step ups.
  5. Glute touch up: Hip Thrusts, try doing these on the quad. Extension machine 4 sets of 15 reps, with a 3 sec pause on last 3 reps each set- superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)
Wednesday: Glutes/Hams/Quads
Abs, 3 exercises, no obliques or weighted abs, 4x20reps
  1. Quad Extensions (4 sets, 25 reps, 3 second pause at top of movement on final 2 reps each set) superset with Stiff leg deadlift (double leg fashion) 4x15.
  2. Smith Machine or Free weight squats (5 sets, 20,16,12,10,8 reps increasing weight each set) superset with DB Pull throughs 5x15
  3. Hip thrusts (double leg fashion) 4x15 reps superset DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)
  4. Walking Lunges, holding weights or bar on back 4 sets of 15 each leg and then perform 15 squats before putting the weight down.
  5. Cable glute kickbacks or glute kick back machine (4x15 each leg)
Thursday: Back/Shoulders
Abs, 3 exercises, no obliques or weighted abs, 4x20reps
  1. Wide grip lat. Pulldown (4 sets, 20,16,12,10 reps increasing weight as you go) superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)
  2. Single Arm pulldowns (4 sets, 15 reps) superset with 20 jump squats after each set
  3. Single arm DB rows OR bent over barbell rows 4 sets, 20,16,12,10 reps increasing weight as you go) superset with 20 bench step ups, each leg
  4. Low Back on Hyperextension Board, 4 sets 20reps (squeeze and hold at top of movement)- superset with DB or machine shoulder press (4 sets, 20,16,12,10 reps increasing each set)
  5. DB or cable front raises (4 sets, 20,16,12,10 reps increasing each set) superset with any rear delt movement (4 sets, 20,16,12,10 reps increasing each set)
Friday: Glutes/Hams
Start with 2 calf movements (4 sets of 15 reps), for example seated calf raise, standing double leg weighted calf raise or single leg calf raises
  1. Lying hamstring or seated curl (4 sets, 16,12,10,8 reps increasing weight as you go) superset stiff leg deadlifts, 15
  2. Leg press (5 sets, 20,16,12,10,8 reps increasing weight as you go) superset with DB pull throughs, 20, holding 35 lb, after each set
  3. Reverse Hack Squats (wide stance, go deep) OR Wide stance squats on Smith machine 4 sets, 20,16,12,10 reps increasing weight as you go superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)
  4. Single leg standing Hamstring curls (4 sets, 16,12,10,8 reps increasing weight as you go)
  5. Abductor and Abductor machine (leaning forward) 4 sets 15-20 reps, warm up and then work up to as heavy as possible
  6. Hyperextensions on low back hyper. Board for hamstrings, 4 sets 15, holding 25 lb plate (squeeze and hold at top of movement, but keep the feel in the hammies and not all the way up into low back)- superset with DB pull throughs, 20, holding 35 lb, after each set
Saturday: Touch ups
  1. Wide grip lat. Pulldown (4 sets, 20,16,12,10 reps increasing weight as you go) superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)
  2. Seated wide grip row (4 sets 20, 16, 12, 10 reps increasing weight each set) superset with any rear delt movement 4x15 reps
  3. Low back hyperextensions 4x25, bodyweight superset standing DB shoulder presses 4x15 reps
    • Duck Walk (do this with a slight variation, by walking in a squat position and slightly pivoting on the lead foot so you’re hitting the outer glutes) 4 sets of 20 each leg
    • Forward walking lunges, body weight 4x20 each leg
    • Lateral walking squats, body weight 4x20 each way
    • Sled push down and back 4 sets (If no sled available perform Towel “slides” by pushing a towel on the floor down and back for a good distance, for example the length of a large aerobics room.
* you can perform these 4 movements as a circuit (4x) OR individually and then move on to the next one!

Sunday: Cardio, stretch, pose, optional yoga

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