The Motivational Mondays Series

The Motivational Mondays Series

Happy Monday!

After receiving a ton of requests for workout ideas, I decided to start a new series on my blog where I will be posting my weekly workout routine every Monday! 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

1 Comment

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

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

Leave a Reply