MY GO TO WORKOUT

This workout plan is for the gym but modifications can definitely be done at home. I personally love to use weight with my workouts, I feel that it benefits my body much more than just my body weight. If there are any questions about what certain things mean, please contact me and I will be happy to explain them 🙂

I change my workouts every 2 weeks but I keep the days the same.

MONDAY – LEGS (GLUTE & QUAD FOCUSED)

  • Banded squats: 3 sets of 8-10 reps
  • Hip thrusts: 3 sets of 10 reps
  • Cable kickbacks: 3 sets of 8 reps
  • Quad extensions: 3 sets of 10-12 reps
  • Weighted lunges: 3 sets – 10 on each leg

TUESDAY – BACK & BIS

  • Seated row: 3 sets of 10-12 reps
  • Bicep curls: 3 sets of 10 reps (superset with ^)
  • Cable pull backs: 3 sets of 10-12 reps
  • Bicep curls: 3 sets of 10 reps (superset with ^)
  • Bent over row w/ dumbbell: 3 sets of 10 reps (each arm)
  • Rope cable curls: 3 sets of 12 reps (superset with ^)

WEDNESDAY – ABS, CALVES, & CARDIO

  • Run or walk on incline for 10 min
  • Mountain Climbers for 30 sec
  • Crunches for 30 sec (superset with ^)
  • Russian Twists for 30 sec
  • Cable crunch for 30 sec (superset with ^)
  • Weighted calf raises: 3 sets of 20 reps
  • Stair step machine for 8 min

THURSDAY – LEGS (GLUTE & HAMSTRING FOCUSED)

  • Squats: 3 sets of 8-10 reps
  • Deadlift: 3 sets of 8 reps
  • Hamstring curls: 3 sets of 10 reps
  • Single leg step ups w/ dumbbells or on smith machine: 3 sets of 8-10 reps
  • Leg press with feet placed higher on plate: 3 sets of 10 reps

FRIDAY – TRICEPS & SHOULDERS

  • Shoulder press: 3 sets of 10-12 reps
  • Tricep curls: 3 sets of 10-12 reps (superset with ^)
  • Lateral raises w/ dumbbells: 3 sets of 10 reps
  • Tricep pull downs on cable: 3 sets of 10 reps (superset with ^)
  • Viking press: 3 sets of 10-12 reps each arm
  • Military press: 3 sets of 10-12 reps (superset with ^)

SATURDAY – ACTIVE REST DAY (I go to the gym and train whatever I feel that I neglected during the week or want to work on more)

SUNDAY – REST DAY (Be as lazy as possible)

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