Weekly Workout Routine : Weight Lifting and Cardio
Monday : Upper Body – Chest and Back
Warm up : 30 Min Run
- Lat Pull downs
- Push ups
- Bench press
- Bent over Row
- Incline DB bench press
- seated row
Tuesday : Lower Body – Glue and Hamstring
- Hip Thrust
- DB sumo squats
- DB RDL
- Hip Abduction
- B Stance single leg KB deadlift
- KB Swings
Wednesday : Rest Day
Thursday : Upper Body – Shoulders, Arms, and Core
Warm up: 45 Min Run
- DB bicep curls
- DB shoulder press
- Bicep curls 7s
- Triceps extension
- Face Pulls
- Dips
Friday : Lower Body – Quad Focused
- Front Squat
- Smith machine heel elevated squats
- DB heel elevated goblet squats
- walking lunges
- Leg extension
Saturday : HIIT Workout
- one mile
- 300 squats
- 200 push ups
- 100 pull ups
- one mile
Sunday : Reset and Rest!
