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Week 2

Category: Weekly 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

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