Motivational Monday

Motivational Monday

Happy Monday!

After receiving a ton of requests for workout ideas, I decided to share one of my weekly workout routines (I switch it up every week)! Remember that everyone has different goals/exercise-levels and you should always mix and match based on what works best for you. Scheduling out your workout plan prior to stepping into the gym will save you an incredible amount of time and keep you motivated to finish your workout. Hope you all have a great week (and workout)!

Here’s this week’s workout routine:

Monday: Back + Biceps

  • V-Bar Seated Row: 12 reps, 3 sets
  • Alternating Preacher Bicep Curls: 12 reps each arm, 3 sets
  • Lat Pull Down {normal grip}: 15 reps with 5 pulses, 4 sets
  • Lat Pull Down {underhand grip}: 15 reps with 5 pulses, 4 sets
  • Weighted Hyper-extensions: 12 reps, 3 sets
  • Cable Bicep Curls: 15 reps, 3 sets

Tuesday: Legs (Quads, Hamstrings, Glutes, Calves)

  • Lunges: 10 reps each leg, 3 sets
  • Sumo Squats {standing on two benches, and letting weight drop between the benches}: 20 reps, 3 sets
  • Deadlifts: 10 reps, 4 sets
  • Barbell Hip Thrusts: 8 reps, 3 sets
  • Squats on Smith Machine (Pause): 8 reps, 3 sets
  • Kickbacks using cable: 10 reps each leg with 5 pulses, 4 sets

Wednesday: Shoulders + Cardio

  • Seated Shoulder Press: 12 reps, 3 sets
  • Upright Cable Row, using Smith Machine: 12 reps, 3 sets
  • Cable Front Raise: 10 reps, 3 sets 
  • Alternating Lateral Raises: 20 reps total, 3 sets
  • Single Arm Shoulder Press, using dumbbell: 10 reps each, 3 sets
  • Rear Delt Flys: 15 reps, 3 sets
  • Finish with any ab variation you prefer

Thursday: Legs (Hamstring + Glute Focus)

  • Step Ups (weighted): 10 reps each leg, 3 sets
  • Barbell Hip Thrusts: 10 reps, 4 sets
  • Sumo Squats with a kettlebell: 30 pulses, 3 sets
  • Hamstring Curls: 12 negative reps (go slowly on the way down), 4 sets
  • Leg Extensions: 10 reps with both legs, 8 reps each leg, 4 sets
  • Bulgarian Split Lunges: 12 reps each leg, 3 sets
  • Kickback Pulses on a Mat (use resistance band around thighs): 30 pulses each side, 3 sets

Friday: Take your favorite Group Fitness class!

Saturday: Chest & Triceps + Cardio

  • Dumbbell Incline Chest Press: 10 reps, 4 sets
  • Cable Tricep Kickbacks: 12 reps each, 4 sets
  • Tricep Pushdowns: 28 method, 3 sets
  • Cable Chest Flyes: 12 reps, 3 sets
  • Dumbbell Chest Flyes: 12 reps, 3 sets
  • Flat Bench Skullcrushers: 10 reps, 3 sets
  • Bosu Push-Ups: 15 reps, 5 sets

Sunday: Rest Day

3 Comments

  1. Selini M
    August 13, 2018 / 6:20 pm

    So when are we going to the gym together?? 👍

  2. Katy
    October 4, 2018 / 4:29 pm

    GIRL. I did this workout last week and let me just say.. my butt is still on fire lol! Thanks for sharing!

  3. Olivia T
    October 26, 2018 / 2:38 pm

    GIRL.. thursday’s workout was a killer!!

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