Weekly Workouts – (7/29)
Quick post today, because I feel like I have 6,000 things to do right now and I need life to pause for a little bit. Like I need to pack all of my belongings, find a new job, buy textbooks, meal prep, go to work all this week, work on this blog, move across the country, and watch the season finale of Game of Thrones. I still haven’t had time to watch it! Life is too crazy. I’m just gonna keep going to the gym because thats the only way I know to handle this situation. Work out, get focused, and deal with it.
Saturday: Legs
Superset:5×12 Barbell Hip Thrusts with 5 sec hold each rep (155 lbs), 8 RDLs
4x10Smith Lunges each leg
4×8 Slow smith sumo squats, 10 25b weighted squat jumps
4×12 Donkey Kicks each leg
4×10 Step Ups each leg
4×10 Single Leg deadlifts each leg
Sunday: Rest
Monday: Back and Bis
4×12 Lat Pushdown, 8 Bent over Row
4×10 Lat Pulldown, 5 Parallel grip Pulldown
4×10 Seated Row Underhand Grip, 8 Chin Ups, 10 barbell curls
4×8 Single arm row (each arm)
4×10 Hammer Curls, 8 plate curls
4×20 second battle ropes
Tuesday: Legs (Squats focus)
12,12,10,10,8,8,5,5 Squats (increasing weight each set, moving slow, and hitting proper depth every time)
5×15 Walking Lunges (I used two 30s)
4×12 Single Leg Smith Squat
4×10 Feet Together Smith Squats, 12 weighted jump squats
4×10 RDL, 8 KB Swings
4x weighted stair runs
Wednesday – Off (New York)
Thursday – Shoulders
5×10 Shoulder Press, 8 Lateral Raises
4×10 Arnold Press, 10 Front Raises, 10 Half-Arnolds
5×12 Slow Face Pulls, 6 Burpee Shoulder Presses
5 Rounds: 25 rope slams, 10 side rope slams, 5 barbell front raises
4 Rounds: 10 curl presses, 10 walking planks, 10 up and down planks
Friday: Bench and Arms
8,8,7,7,6,6 Bench Press with 25 weighted Russian Twists after each set
3×8 sets of single-single-together curls; 10 side to side medicine ball pushups
4×8 Barbell Curls, 8 Plate Curls, 10 Dumbbell chest Flys
4×12 Decline Sit-Ups, 12 EZ Bar Curls
4×8 Seated Chest Press, 10 Burpees
3×10 Slow Cable Curls, 50 MT Climbers
