Fitness

BACK & CORE:

–       Assisted Pull-ups: 7×12-15

–       Seated Cable rows (squeeze): 7×12-15

–       STRETCH

Tri-set: 4 x 20-20-16-12 (last set on pulley is drop set)

– Rope pull down

– underhand cable row with the bar

-smith machine pull ups (wide)& squeeze  at the top

      –      Hammers Strength Pull-downs: 5×10-12 (last two sets: 10 with both, 10 singles, 10 with pauses)

      –      Bent Over DB Rows: 5×10-12 (last set triple drop set)

–       Straight arm pulldowns: 7 x10-12

–       Underhand Barbell rows OR T-Bar Row (slow & squeeze) : 7 x10

–        Deadlifts 6 x 15 (light),10, 8, 6, 4, 2

 

Core:

–       Hanging leg Raises super set with burpees: 4×15

–       Opposite arm and leg v-ups: 4×20

–       Stability ball Knee ins or Row machine knee ins : 3×20-25

–       Planks: 4x 1 minute and increase by 30 seconds each time sec.

Shoulder Workout:

Superset

• Smith machine behind neck press-  5×30,20,15,10,10

• Barbell upright row-  5×30,30,15,10,10

Superset

• Reverse peck deck- 5×10,10,15,20,30
• Bent over Db fly-  5x,10,10,15,20,30

Tri-set

• Seated alternating (hammer grip) front Db raise 3×15
• Seated Db laterals 3x triple drop sets of 8,12,16, failure

Tri-set

• One arm Db upright row 3×15
• Cable face pull 3×15
• High cable reverse fly 3×15

Before starting the leg workout warm up on the stair master. I usually do intervals for about 15-20 minutes.

Superset:

1. Seated leg curls 4 sets of 15-20
2. Box jumps 4 x 15

Superset:

1. Wide stance leg press 4 x 15
2. narrow high stance press 4 x 15

Single Working Set:

1. Smith Machine Butt Blaster (in picture above) 3 x 15 reps on each leg

Make sure you are squeezing your glutes, and engaging your core!!

Superset:

1. Lying Leg Curls 4 x 20
2. Standing Calf Raises 4 x 20
3. Walking Lunges (no weight)

End the workout with:

• 4 sets of single leg extensions, and stretch out!

Try this workout, and let me know how it goes!!