Workouts

Monday: Glutes/Hammies/Shoulders

1. Lying Ham Curl Machine, 4 sets, 12,12,10,25
   • Superset with 25 squat jumps after each set
2. Dumbbell Shoulder Press, 4 sets, 20,18,16,14
   • Superset with 25 squat jumps after each set
3. Walking lunges w/ dumbbells above head, 4 sets, line to tile
   • Superset with 25 squat jumps after each set
4. Hip Abduction Machine (lean forward) 6 sets, 15,15,20,25
   • Superset with 25 squat jumps after each set
5. Cable Glute Kickbacks, 4 sets each leg, 10 reps each exercise
   • Superset with 25 squat jumps after each set
6. Dumbbell stiff leg deadlift, 4 sets, 12,12, 10,10
   • Superset with 25 squat jumps after each set
7. Lying ham curl (heavy), 4 sets, 10,10,8,8
   • Superset with 25 squat jumps after each set

Tuesday: Back/Biceps

1. Row Machine (pull back and down to ground) 4 sets, 12,12,12,12
   • Lat pulldowns (heavy), 4 sets, 12,12,10,8
   • Superset with 20 banded rows, squeeze for 2 seconds
2. Bicep curl machine, 3 sets, 12,12,10
   • Single arm dumbbell row, 4 sets, 12 each arm.
   • Superset with 20 banded rows, squeeze for 2 seconds
3. Cable bicep curl with straight bar, 3 reps, 12,12,12
   • V grip pulldown, 4 sets, 15 each set
   • Superset with 20 banded rows, squeeze for 2 seconds
4. Last pulldowns, 1 set, 100

Wednesday: Chest/Triceps

1. Pec Fly Machine, 3 sets, 12,12,12
   • Tricep rope press down, 4 sets, 12,12,12,25
   • Superset with 25 squat jumps after each set
2. Chest press machine, 3 sets, 12,12,12
   • Superset with 25 squat jumps after each set
3. Incline chest press, 3 sets, 12,12,12
   • Superset with 25 squat jumps after each set
4. Tricep press down with EZ curl bar, 4 sets, 15,12,12, 12
   • Superset with 25 squat jumps after each set
5. Push-ups, 3 sets, 30,20,10

Thursday: Glutes/Hammies/Shoulders

1. Lying Ham Curl Machine, 4 sets, 12,12,10,25
   • Superset with 25 squat jumps after each set
2. Dumbbell Shoulder Press, 4 sets, 20,18,16,14
   • Superset with 25 squat jumps after each set
3. Walking lunges w/ dumbbells above head, 4 sets, line to tile
   • Superset with 25 squat jumps after each set
4. Hip Abduction Machine (lean forward) 6 sets, 15,15,20,25
   • Superset with 25 squat jumps after each set
5. Cable Glute Kickbacks, 4 sets each leg, 10 reps each exercise
   • Superset with 25 squat jumps after each set
6. Dumbbell stiff leg deadlift, 4 sets, 12,12, 10,10
   • Superset with 25 squat jumps after each set
7. Lying ham curl (heavy), 4 sets, 10,10,8,8
   • Superset with 25 squat jumps after each set
8. Leg extensions (each set is a dropset of 20 reps) 4 sets, 20,20,20,20
   • Squats, 3 sets, 12,12,10

Friday: Back/Biceps

1. Row Machine (pull back and down to ground) 4 sets, 12,12,12,12
   • Lat pulldowns (heavy), 4 sets, 12,12,10,8
   • **Superset with 20 banded rows, squeeze for 2 seconds
2. Bicep curl machine, 3 sets, 12,12,10
   • Single arm dumbbell row, 4 sets, 12 each arm.
   • **Superset with 20 banded rows, squeeze for 2 seconds
3. Cable bicep curl with straight bar, 3 reps, 12,12,12
   • V grip pulldown, 4 sets, 15 each set
   • **Superset with 20 banded rows, squeeze for 2 seconds
4. Last pulldowns, 1 set, 100

Saturday: Chest/Triceps

1. Pec Fly Machine, 3 sets, 12,12,12
   • Tricep rope press down, 4 sets, 12,12,12,25
   • Superset with 25 squat jumps after each set
2. Chest press machine, 3 sets, 12,12,12
   • Superset with 25 squat jumps after each set
3. Incline chest press, 3 sets, 12,12,12
   • Superset with 25 squat jumps after each set
4. Tricep press down with EZ curl bar, 4 sets, 15,12,12, 12
   • Superset with 25 squat jumps after each set
5. Push-ups, 3 sets, 30,20,10