MONDAY - LEGS

EXERCISES VIDEOS ARE HIGHLIGHTED IN BLUE. CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)
WARM-UP (Before Workout): Bicycle 15min. level 10 - Dynamic Stretch
AFTER FULL WORKOUT Treadmill Incline walk (Level 10 / Speed 5.5 :5min – Level 0 /Speed 6: 5min.)
DYNAMIC STRETCH: (click here to see the full demo)
1. Knee Grab 3. Hip Pull 5. Side to Side Stretch 7. Knee Pulse
2. Quad Stretch 4. Hip Rotator 6. Inch Worm 8. Leg Swings

1. Olympic Bar Front Squat or Machine Squat

(Weight 5x5kg / 10x10kg/ 15x15kg) 3 x 15x - 12x – 8-10x

2. Leg Extension 2 Legs (Pin loaded 26 / 33kg / 37kg)

(hold 5 sec. every last rep) 3 x 15x / 12x / 12x

DB or Barbell Walking Lunges (demo 4:27 sec.) (DB 8x8kg) 3 x 12x (back and forth)
3. DB SUMO SQUAT (DB 32kg)
Note: hold the DB from the ground 4 x 12x
Split Lunge (Bulgarian Split Squat) (weight DB 10x10kg ) 4 x 10x
4.
Leg Press Machine Wide (20kg x 20kg / 30x30kg / 35x35kg) 3 x 15x /10x/8x

5.
Leg Curl Machine (Pin Loaded 26lbs / 28.5lbs / 30.5lbs / 40lbs) 4 x 15x / 12x / 10x / 10x

DB Stiff Leg (DB 14 x 14kg) close legs / Feet together 4 x 20x

ABS

1. Long Arm DB Situps 3 x 20x

2. Normal Plank (Bend Elbows) 3 x 1 min.

 TUESDAY – CHEST and SHOULDERS
and ARMS
EXERCISES VIDEOS ARE HIGHLIGHTED IN BLUE. CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)
WARM-UP (Before Workout): Stairs 15min. level 5-9 (level 5-5min; level 9-10min.)
AFTER WORKOUT: Normal Walking : Incline 10 speed 4 20 min.

DYNAMIC STRETCH 1: (click here for full video demo)

1. Arm Circles 3. Upper Body Twists and Bends and Circles
2. Neck Rolls 4. PVC/Bands Pull Throughs
DYNAMIC STRETCH 2: (CLICK HERE FOR FULL VIDEO DEMO)

1.
Hang and Clean Press (Bar Only) (demo time: 0:42sec) 3 x 10x

Incline DB Bench Press (DB 4x4kg / 6x6kg / 6x6kg) 3 x 15x / 12x/ 12x
2.
DB Shoulder Press (weight DB 4x4kg) 3 x 15x
DB incline bench close press (weight DB 3x3kg) 3 x 20x
3.
Cable Machine Flyes (5lbs / 7.5lbs / 7.5lbs) 3 x 12x
Plate Front Raise (weight 5kg Plate) 3 x 20x
Push Up 3 x 20x
4.
DB Alt Bicep Curl (weight DB 3x3kg) 4 x 12x

DB Bicep Curl (weight straight bar 10x10kg) 4 x 20x

5.
Rope Cable Triceps push down (weight 7.5lbs) 3 x 20x

DB tricep Kickback (weight DB 3x3kg) 3 x 15x

Bench Dips 3 x 20x
 WEDNESDAY – BACK and TRICEPS
EXERCISES VIDEOS HIGHLIGHTED IN BLUE. CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)
WARM-UP (Before Workout): Elliptical:level 8 -15min or Stairs:level 9- 15 min.
AFTER FULL WORKOUT Bike : 20 min.
DYNAMIC STRETCH: (CLICK HERE FOR THE VIDEO DEMO)
1. Shoulder Dislocation w/ bands – 20x 3. Thread the Needles – 5x each side
2. Shoulder Dislocation Rotation w/ bands –10x each side 4. Bear Hold Shoulder Taps – 20x

1. Assisted Pullups Wide Grip (Weight 54kg/54kg/48kg/45kg )

4 x 15x -12x-12x- 10x

2. Front Lat Pulldown (weight 3rdplate/3rd/4th /4th with half) 4 x 15 - 15x – 12x - 12x

Close Arm Underhand Pulldown(weight 3rdplate/3rd/4th /4th) 4 x 15 - 12x – 12x - 12x

3. Cable Straight arm pulldown (demo time 1:35min.) 3 x 20x – 20x – 15x
(Weight 10kg/10kg/12kg)

Barbell Rowing (Bar with 10x10kg / 15kg x 15kg / 20x20kg) 3 x 15x - 15x – 12x

4. Single Arm Iso Machine Row (close grip weight 10x10kg) 3 x 15x

2 arms Iso Machine Row (wide grip weight 10x10kg) 3 x 15x

5. Romanian Deadlift (10x10kg/15x15kg/15x15/20x20kg olympic 4 x 12x/10x/10x/6x

bar)

6. Hyperback ext Machine with plate 10kg 4 x 15x

1. DB Tricep Extension (weight 6kg) 3 x 20x

2. DB Triceps Kickback (DB 3x3kg) 3x 20x

 THURSDAY - CIRCUIT
EXERCISES VIDEOS HIGHLIGHTED IN BLUE. CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)
WARM-UP: Dynamic Stretch
AFTER FULL WORKOUT Elliptical Machine: 25 min.

DYNAMIC STRETCH: 1 (click here to see the full demo)

1. Knee Grab 3. Hip Pull 5. Side to Side Stretch 7. Knee Pulse
2. Quad Stretch 4. Hip Rotator 6. Inch Worm 8. Leg Swings

DYNAMIC STRETCH 2: (CLICK HERE FOR FULL VIDEO DEMO)

1. Alt Battle Rope 3 x 30 sec.

2. PLYO Alt step up (no. 1 ) 3 x 20 sec.
3. Medicine Ball Slam ball to Burpees 3 x 20 sec.
4. Push Up (demo: 0:41sec.) 3 x 20 sec.
(Straight leg or Knee push up)
5. Kettlebell swing with squeeze butt 3 x 20 sec.
6. Burpees 3 x 20 sec.
7. Crunches 3 x 20 sec.
8. Hollow hold 3 x 20 sec.
9. Stability ball Knee tuck: lower abs 3 x 30 sec.
10. Plank with DB Pass through (DB 10kg) 3 x 45 sec.
 FRIDAY – LEGS / GLUTES
EXERCISES VIDEOS ARE HIGHLIGHTED IN BLUE. CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)
WARM-UP: Stairs: 15min.

DYNAMIC STRETCH: 1 (click here to see the full demo)

1. Knee Grab 3. Hip Pull 5. Side to Side Stretch 7. Knee Pulse
2. Quad Stretch 4. Hip Rotator 6. Inch Worm 8. Leg Swings
1.
Cable Pull throughs 3 x 15x
Cable Leg Kickback (10kg each leg) 3 x 15x
2.
Left Leg Up – Bulgarian Squat with DB 10 x 10lbs 3 x 15x
Left Leg Up – Single Leg Hip thrust with bands (bodyweight) 3 x 15x
Left Leg Step Up (Bodyweight but step up fast/ keep one leg on 3 x 20x
the bench / only one leg is moving up)

Right Leg Up – Bulgarian Squat with DB 10 x 10lbs 3 x 15x

Right Leg Up – Single Leg Hip thrust with bands (bodyweight) 3 x 15x
Right Leg Step Up(Bodyweight but step up fast/ keep one leg on 3 x 20x
the bench / only one leg is moving up)
3.
Barbell Hip thrust (15 x 15 kg / 20 x 20kg / 30 x 30kg / 45 x 45kg) 4 x 15x / 12x / 10x / 8x
(Demo time 2:40sec)
4. Abductor Machine 4 x 15x/12x/12x/10x
(Increasing weight with hold 5 sec. with 5 pulse)
Adductor Machine 4 x 15x/12x/12x/10x
(Increasing weight with hold 5 sec. with 5 pulse)
5. Leg Curl Machine (Single Leg) Increasing weights 4 x 15x/12x/12x/8x

2 Leg Kickback on Bench (hold 2 sec. every rep with Bands) 4 x 12x

ABS
1. Crunches 1 x 100
2. Hanging leg raises machine 3 x 30sec.
 SATURDAY – SHOULDERS and ARMS
EXERCISES VIDEOS ARE HIGHLIGHTED IN BLUE. CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)
WARM-UP (Before Workout): Elliptical :level 10 – 20min.
AFTER FULL WORKOUT:
Stairs 15 min. – (Put more level and never stop pedaling / Press your HEELS more to give pressure
on Hamstring)

DYNAMIC STRETCH 2: (CLICK HERE FOR FULL VIDEO DEMO)

1.
Shoulder Press Machine (Wide Grip) (5kg /5kg / 10kg / 10kg) 4 x 15x / 15x /12x / 12x

DB Reverse arm Press (DB 4x4kg) 4 x 12x

2.
Single Arm Front Raise
(Focus to finish one side first before the other one)

Thumbs Facing Upright (DB 2x2kg) 4 x 12x each

Palm Face down (DB 2x2kg) 4 x 12x each
DB Lateral Raise (DB 2x2kg) 4 x 20x
3.
DB Arnold Press (Weight DB 4kg) 4 x 12x
Bent Over DB Reverse Flyes (Weight DB 4kg) 4 x 15x
th
Reverse Pec Dec Flyes (Weight Pin load 4 pin) 4 x 15x
4.
DB Alt. Bicep Curls (DB 4x4kg) 3 x 12x pairs
DB Bicep Curls (DB 6x6kg) 3 x 15x
5.
Single Arm Tricep Cable push down (weight 5kg) 3 x 15x
2 arms Cable Tricep Push Down (weight 7.5kg) 3 x 20x

ABS
1. Leg Raises on the ground 3 x 15x
2. Normal Plank with a Hip twist 3 x 45 sec.
 SUNDAY– LEGS / GLUTES
EXERCISES VIDEOS ARE HIGHLIGHTED IN BLUE. CAN BE CLICKED FOR A VIDEO DEMONSTRATION.
(Be sure to read notes for varying grips, attachments, body positions etc.)
WARM-UP: Dynamic Stretch and Warm up exercise
AFTER FULL WORKOUT Stairs: 20min. (level 5 or 6)
DYNAMIC STRETCH: 1 (click here to see the full demo)
1. Knee Grab 3. Hip Pull 5. Side to Side Stretch 7. Knee Pulse
2. Quad Stretch 4. Hip Rotator 6. Inch Worm 8. Leg Swings
Warm Up Exercise:
1. Lateral Band Walk / Crab Walk - 3 x 12x (back and forth)
1. Barbell Sumo Deadlift (Weight 15x15kg) 4 x 15x
2.
Barbell Hip thrust (15 x 15 kg / 20 x 20kg / 30 x 30kg / 45 x 45kg) 4 x 15x / 12x / 10x / 8x
(Demo time 2:40sec)
3. Leg Curl Machine (Pin Loaded 26lbs / 28.5lbs / 30.5lbs / 40lbs) 4 x 15x / 12x / 10x / 10x

Glute Kickback Machine (weight 15kg) 4 x 15x

4.
Abductor Machine (weight 35lbs) 4 x 15x
NOTE: (Hold for 2 sec and contract the butt/glutes everytime you open
your legs)
Adductor Machine (weight 15lbs) 4 x 15x
NOTE: (Hold on Close leg for 2 sec and slowly open to relax , don’t drop
the metal to metal load or weight, continue doing it without dropping
the weight)
5. Cable Machine Kickback (Backwards) – increasing weights 4 x 12x
(weight start at 7.5 increasing with hold 5 sec. last rep)
Cable Machine Lateral Kickback – increasing weights 4 x 12x
(weight start at 7.5 increasing with hold 5 sec. last rep)
6. Hyperback ext.- Hamstring Focus 4 x 12x
(Contract the glutes/butt everytime you go up)

ABS
1. Normal Crunch 1x 50x
2. Hanging leg raises machine 3 x 15x.