Lets Get Back To The Gym!

LEGS

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Leg Press

RDL

Squats

3 Sets 15

Leg extension

SUPERSET WITH

Hamstring Curl

3 Sets 12,15,20

Wide Leg Smith Squats, 1 sec pulse at bottom

3 X 30

Back Extension

SUPERSET WITH

Cable Squats

UPPER

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Chest Press

Seated Shoulder Press

5 Sets 12

Seated Lat Raises

SUPERSET WITH

Arnold Press

5 Sets 12

Straight Arm Pushdown

SUPERSET WITH

Underhand Front Raise

5 Sets 20 (drop every set, start heavy as can then drop as needed every set start back heavy)

Tricep Kickbacks

SUPERSET WITH

Tricep dips

LEGS

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Thrusts

RDL

Goblet Squat

3 Sets 15

Leg extension

SUPERSET WITH

Hamstring Curl

3 Sets 12,15,20

Wide Leg Smith Squats, 1 sec pulse at bottom

3 SETS 30 Start Heavy and drop as you need to

Leg Press

SUPERSET WITH

RDL

UPPER

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Pull ups assisted/ Lat Pull down (3 sec negative)

Deadlifts

5 Sets 12

Y/I Riase

SUPERSET WITH

Seated Partial Lat Raises

5 Sets 12

1 Arm Row

SUPERSET WITH

Facedown bench row (position DB’s high up in row)

5 Sets 20 (drop every set, start heavy as can then drop as needed every set start back heavy)

Bicep Curl

SUPERSET WITH

Bicep Curl Pulley- Seated leaning back elbows high, bring to chin

GLUTES

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Thrusts

Narrow smith Squat

Curtsy Lunges (reps each leg)

4 Sets 15 each side NO REST

1 Leg Side Press

SUPERSET WITH

1 Leg Press

4 Sets 20

Cable Kickbacks

SUPERSET WITH

Outer thigh (sit forward)

3 Sets 12,15,20 (start high weight, reduce as reps do)

Low Crab Walk holding weight (step each side = 1 rep)

SUPERSET WITH

Kettlebell swings

SHOULDERS

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Seated Press

Seated Lat Raises

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Cable Standing Lat Raises

Cable Standing Front Raises UNDERHAND

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Standing Lat Raises

Arnold Press

GLUTES EXTRA

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

1 Leg TRX lunge / use bench, weight by side

Cable Pull Through

Static Smith Back Lunges

4 Sets 15 each side NO REST

Low Cable Squat pulse at bottom

SUPERSET WITH

In out Jumps

4 Sets 20

1 Leg High Step Ups

SUPERSET WITH

2 Bench Squat, weight in between legs GET LOW

3 Sets 12,15,20 (start high weight, reduce as reps do)

Weighted Walking lunges, weight by sides

SUPERSET WITH

Weighted Frog Jumps, hold ball