Workout Schedule – May

Superset 1:

• Half Arnolds – 4 sets of 15 reps
• Assisted Wide Grip Pull-Ups – 4 sets of 6-10 reps
• Jump Rope – 3 minutes

Superset 2:

• Reverse Back Flys – 4 sets of 10-15 reps
• Shoulder Bombs – 4 sets of 10 reps
• Jump Rope – 3 minutes

Superset 3:

• Dumbbell Single Arm Rows – 4 sets of 12 reps per arm
• Barbell Military Shoulder Press (Standing) – 4 sets of 10-12 reps
• Jump Rope – 3 minutes

Superset 4:

• Cable Single Straight Arm Pulldowns – 4 sets of 10-12 reps per arm
• Cable Single Arm Lateral Raises – 4 sets of 10 reps per arm

Cardio:

• 10-15 minutes on the Stairmaster

Superset 1:

• Straight Leg Barbell Deadlifts – 5 sets of 10 reps
• Smith Machine Step Back Lunges – 5 sets of 12 reps per leg
• Step Back Lunges off Low Step – 5 sets of 15 reps per leg

Superset 2:

• Smith Machine Good Mornings – 5 sets of 10 reps per stance (feet together/shoulder width)
• Hamstring Machine Curls – 5 sets of 12 reps per leg

Superset 3:

• Booty Banded Leg Press – 5 sets of 15 reps
• Banded Squat Jumps – 5 sets of 15 reps

Superset 4:

• Straight Leg Dumbbell Deadlifts – 5 sets of 15 reps
• TRX Lunges – 5 sets of 12 reps per leg

Cardio:

• 15 minutes incline treadmill, varying between walking and sprinting

Superset 1:

• Incline Dumbbell Curls (Chest on Bench) – 4 sets of 15 reps
• Barbell Bent Over Tricep Extensions – 4 sets of 12 reps
• Jump Rope – 3 minutes

Superset 2:

• Single Arm Cable Concentration Curl – 4 sets of 12 reps each arm
• Single Arm Cable Tricep Pushdown – 4 sets of 15 reps each arm
• Jump Rope – 3 minutes

Superset 3:

• Drag Curl (with Barbell) – 4 sets of 15 reps
• Dips – 4 sets of 10 reps
• Jump Rope – 3 minutes

Superset 4:

• Machine Tricep Pushdowns – 4 sets of 12 reps
• Machine Bicep Curls – 4 sets of 10 reps each arm

Cardio:

• 10 minute sprint intervals on treadmill

Superset 1:

• Banded Jump Squats – 4 sets of 30 seconds
• High Knee Medicine Ball Taps – 4 sets of 30 seconds
• Jump Rope – 2 sets of 90 seconds

Superset 2:

• Jump Rope – 4 sets of 30 seconds
• Squat to Lunge Alternating Jumps – 4 sets of 30 seconds
• Jump Rope – 2 sets of 90 seconds

Superset 3:

• Split Squat Hops – 4 sets of 30 seconds
• Bench Sprints – 4 sets of 30 seconds
• Jump Rope – 2 sets of 90 seconds

Superset 4:

• Switching Lunges – 4 sets of 30 seconds
• Ice Skaters – 4 sets of 30 seconds

Cardio:

• 6 sets of 30 second sprint/10 second rest on treadmill

Superset 1:

• Bench Press – 4 sets of 20 reps
• Single Arm Dumbbell Tricep Kickback – 4 sets of 10-12 reps each arm
• Jump Rope – 3 minutes

Superset 2:

• Reverse Grip Cable Tricep Pushdown – 4 sets of 20 reps
• Single Arm Front Raises (Palms Up) – 4 sets of reps per arm
• Jump Rope – 3 minutes

Superset 3:

• TRX Tricep Body Weight Extensions – 4 sets of 10 reps
• TRX Wide Pushups – 4 sets of 10 reps
• Jump Rope – 3 minutes

Superset 4:

• Wide Dumbbell Chest Fly – 3 sets of 20 reps
• Tricep Pushups – 3 sets of 10 reps
• Close Grip (Tricep) Bench Press – 3 sets of 20 reps

Cardio:

• 15 minute steady run on treadmill or 15 minutes on bike

Superset 1:

• Barbell Hip Thrusts – 5 sets of 10 reps
• Banded Moving Squats – 5 sets of 20 reps
• Smith Machine Step Back Lunges (Off Small Step) – 5 sets of 12 reps per leg

Superset 2:

• Normal Stance Leg Press – 5 sets of 8-10 reps
• Plie Stance Leg Press – 5 sets of 8-10 reps
• Reverse Hack Squat (Banded Pulses) – 5 sets of 10-15 reps

Superset 3:

• Kettlebell Sumo Deadlift – 5 sets of 15 reps
• Slide Back Straight Leg Lunge – 5 sets of 10 reps per leg
• Goblet Squat – 5 sets of 20 reps

Cardio:

• Banded incline walks on an incline for 30 minutes or on the highest incline for 15 minutes.

Superset 1:

• Cable Crosses – 4 sets of 15 reps
• Wide Grip Straight Arm Pulldowns – 4 sets of 12 reps
• Jump Rope – 4 minutes or 2 sets of 2 minutes

Superset 2:

• Rear Delt Lifts (Machine) – 4 sets of 10 reps
• Lateral Raises (Machine) – 4 sets of 10 reps
• Dumbbell Half Arnolds – 4 sets of 15 reps
• Jump Rope – 4 minutes or 2 sets of 2 minutes

Superset 3:

• Alternating Single Arm Cable Pulldowns – 4 sets of 10 reps per arm
• Single Arm Cable Rear Delt Lift – 4 sets of 10 reps per arm

Burnout:

• Lateral Raises – 100 reps (4 sets of 25) Try not to stop!

Superset 1:

• Close Grip Bench Press – 4 sets of 10-12 reps
• Dumbbell Single Arm Tricep Kickback – 4 sets of 10-15 reps per arm

Superset 2:

• TRX Tricep Bodyweight Extensions – 4 sets of 10 reps
• Pushups – 4 sets of 15 reps

Superset 3:

• Single Arm Cable Underhand Front Raises – 4 sets of 12 reps per arm
• Tricep Rope Pushdowns – 4 sets of 15 reps

Burnout:

• Tricep Bench Dips – 50 Dips (Try not to stop!)
• Pushups – 50 (Try not to stop!)

Superset 1:

• Barbell (Landmine Style) Deadlifts – 5 sets of 10 reps
• Dumbbell Step Up to Step Back Lunges – 5 sets of 10 reps per leg

Superset 2:

• Single Leg Quad Extensions – 5 sets of 12 reps per leg
• Single Leg Leg Press – 5 sets of 10 reps per leg

Superset 3:

• Prowler Squat Hops – 5 sets of 12 hops (up & down is one rep)
• High Step Ups – 5 sets of 10 reps per leg

Superset 4:

• Kettlebell Split Squats – 5 sets of 10 reps per leg
• Banded Moving Squats – 5 sets of 20 reps

Cardio:

• 20 minutes on the Stairmaster.

Superset 1:

• Single Arm Cable Rope Hammer Curl – 4 sets of 12 reps per arm
• Wide Grip Lat Pulldowns – 4 sets of 15 reps
• Jump Rope – 3 minutes

Superset 2:

• Dual Row (Machine) – 4 sets of 10 reps
• Single Arm Row (Machine) – 4 sets of 12 reps per arm
• Plate Curls – 4 sets of 12 reps
• Jump Rope – 3 minutes

Superset 3:

• Cable Bar Bicep Curls – 4 sets of 20 reps
• Single Arm Cable High Row – 4 sets of 12 reps per arm
• Jump Rope – 3 minutes

Superset 4:

• Alternating Curls (Turn at the Top) – 4 sets of 10 reps per arm
• Bent Over Barbell Row – 4 sets of 12 reps

Cardio:

• 3 minutes of incline walk on the highest incline then incline sprints on inline levels 15, 10, 5. (10-15 minutes total.)

Superset 1:

• Half Arnolds – 4 sets of 12 reps
• Supine Smith Machine Rows – 4 sets of 10 reps
• Dumbbell Row – 4 sets of 12-15 reps per arm

Superset 2:

• Shoulder Bombs – 4 sets of 10 reps
• Reverse Back Flys – 4 sets of 12 reps
• Rear Delt Lifts – 4 sets of 12 reps per arm

Superset 3:

• Walk Outs to Pushup – 4 sets of 12 reps
• Alternating Plank Rows – 4 sets of 10 reps per arm

Cardio:

• 15 minute incline walks/sprints on treadmill.

Superset 1:

• Banded Good Mornings (Toes Lifted) – 5 sets of 15-20 reps
• Barbell Hip Thrusts – 5 sets of 10 reps

Superset 2:

• Elevated Step Back Low Lunge Taps – 5 sets of 12-15 reps per leg
• Barbell Deadlifts – 5 sets of 10-12 reps

Superset 3:

• Cable Swing Lateral Lunges – 4 sets of 10-15 reps per leg
• Cable Kickbacks – 4 sets of 10 reps
• Banded Fire Hydrants – 4 sets of 15-20 reps per leg

Cardio:

• 10-15 minutes on Stairmaster.

Superset 1:

• TRX Curls – 4 sets of 10-12 reps
• Diamond Pushups – 4 sets of 10-15 reps

Superset 2:

• Cable Bar Curls – 4 sets of 15-20 reps
• Cable Tricep Kickback – 4 sets of 10-15 reps per arm

Superset 3:

• Dumbbell Circle Curls – 4 sets of 10 reps (Hammer to Outside)
• Dumbbell Circle Curls – 4 sets of 10 reps (Outside to Hammer)
• Tricep Bench Dips – 4 sets of 20 reps

Cardio:

• 4 sets of 3-minute jump rope.

Superset 1:

• Barbell Shoulder Press – 6 sets of 6 reps
• Lateral Raise – 6 sets of 25 reps
• Jump Rope – 3 minutes

Superset 2:

• Arnold Press – 5 sets of 10 reps
• Front Raises – 5 sets of 20 reps
• Jump Rope – 3 minutes

Superset 3:

• Dumbbell Upright Rows – 4 sets of 12 reps
• Single Arm Lateral Raise – 4 sets of 20 reps per arm
• Jump Rope – 3 minutes

Superset 4:

• 180 Lateral Raises – 3 sets of 20 reps
• Rear Delt Lifts – 3 sets of 10 reps

Cardio:

• 15 minutes on the treadmill.

Superset 1:

• Banded Squat Jumps – 4 sets of 30 seconds
• High Knee Med Ball Taps – 4 sets of 30 seconds
• Jump Rope – 2 sets of 90 seconds

Superset 2:

• Jump Rope – 4 sets of 30 seconds
• Squat to Lunge Alternating Jumps – 4 sets of 30 seconds
• Jump Rope – 2 sets of 90 seconds

Superset 3:

• Split Squat Hops – 4 sets of 30 seconds
• Bench Sprints – 4 sets of 30 seconds
• Jump Rope – 2 sets of 90 seconds

Superset 4:

• Switching Lunges – 4 sets of 30 seconds
• Ice Skaters – 4 sets of 30 seconds

Cardio:

• 6 sets of 30-second sprints with 10-second rest on the treadmill.

Superset 1:

• Close Grip Seated Cable Rows – 4 sets of 12 reps
• Cable Cross Rear Delt Flys – 4 sets of 12 reps
• Jump Rope – 3 minutes

Superset 2:

• Single Arm Plank Row – 4 sets of 12 reps per arm
• Half Arnolds – 4 sets of 15 reps
• Jump Rope – 3 minutes

Superset 3:

• Pull Ups (Assisted or Unassisted) – 4 sets of 10 reps
• Rope Pull Machine – 50 reps total
• Jump Rope – 3 minutes

Superset 4:

• Rear Delt Flys (Seated) – 4 sets of 12 reps
• Bent Over Barbell Rows – 4 sets of 12 reps

Cardio:

• 15-20 minutes of incline walks/sprints on the treadmill.

Superset 1:

• Alternating Dumbbell Curls – 4 sets of 12 reps per arm
• Tricep Machine Dips – 15-20 reps
• Jump Rope – 3 minutes

Superset 2:

• Preacher Curls – 4 sets of 12 reps
• Cable Tricep Kickback – 4 sets of 12 reps per arm
• Jump Rope – 3 minutes

Superset 3:

• TRX Curls – 4 sets of 15 rips
• Barbell Skull Crushers – 4 sets of 15 reps
• Jump Rope – 3 minutes

Superset 4:

• Single Arm Cable Curl – 4 sets of 12 reps per arm
• Single Arm Tricep Rope Pushdown – 4 sets of 10-12 reps per arm

Superset 1:

• TRX Pistol Squat to Lunge – 4 sets of 12 reps per leg
• BOSU TRX Lunge – 4 sets of 12 reps per leg

Superset 2:

• Single Leg Standing Pistol Squats – 4 sets of 10 reps per leg
• Deep Squats (Smith Machine) – 4 sets of 10-12 reps

Superset 3:

• Box Bar Deadlifts – 4 sets of 12 reps
• Prowler Squat Hops – 2 sets of 10-12 reps

Superset 4:

• Long Squat Jumps – 5 sets of 24 reps (12 down & 12 back)

Cardio:

• 20-30 minutes on the Stairmaster.

Superset 1:

• Dumbbell Lateral Raises – 5 sets of 10 reps
• Dumbbell Front Raises – 5 sets of 10 reps
• Arnold Press – 5 sets of 10 reps
• Jump Rope – 3 minutes

Superset 2:

• Barbell Shoulder Press – 4 sets of 10 reps
• Bent Over Single Arm Cable Rear Delt Flys – 4 sets of 10 reps
• Shoulder Bombs – 4 sets of 8-10 reps
• Jump Rope – 3 minutes

Superset 3:

• Plate Curl to Press – 3 sets of 15 reps
• Cable Rear Delt Pull – 3 sets of 12 reps per arm
• Jump Rope – 3 minutes

Burnout:

• Dumbbell Lateral Raises – 100 reps (Do as many as you can without stopping!)

Superset 1:

• Barbell Deadlift – 4 sets of 12 reps
• BOSU Single Leg RDL – 4 sets of 15 reps per leg

Superset 2:

• Stay Low Walking Lunges – 4 sets of 24 reps (12 down & 12 back)
• Cable Kickbacks – 4 sets of 12 reps per leg

Superset 3:

• Wall Ball Squats – 4 sets of 20 reps
• Prowler Squat Hops – 4 sets of 30 seconds

Superset 4:

• Step Up to Step Back Lunge – 4 sets of 10 reps per leg
• Barbell Hip Thrusts – 4 sets of 10-12 reps

Cardio:

• Incline treadmill walking – start on incline 30 and lower in increments of 5 after 30 seconds, speeding up with each lower incline.