Workout Schedule – June
Week 1
Day 1 - Legs
Day 2 - Back & Abs
Superset 1:
- Single Arm High Rows – 4 sets of 12 reps per arm
- Weighted Decline Bench Sit-Ups – 4 sets of 20 reps
- Modified Burpees – 2 sets of 40 seconds
Superset 2:
- Bent Over Cable Cross Flys – 4 sets of 12 reps
- Hanging Weighted Knee Tucks – 4 sets of 10-12 reps
- Jump Rope – 2 sets of 90 seconds
Superset 3:
- Lat Dual Pull Downs – 4 sets of 12-15 reps
- Weighted Oblique Twists – 4 sets of 30 reps
- Modified Burpees – 2 sets of 40 seconds
Cardio:
- Stair Master – 15-20 minute intervals (alternate between levels 10-20)
Day 3 - Biceps & Triceps
Day 4 - Glute Focused Leg Day
Superset 1:
Superset 2:
- Step Back Lunge to Good Morning – 4 sets of 10 reps per leg
- Goblet Split Squat – 4 sets of 15 reps per leg
Superset 3:
- Low Step Squat to Curtsy Lunge – 4 sets of 10 reps total (lunge, squat lunge is 1 rep)
- Bosu Single Leg RDL – 4 sets of 12 reps per leg
Superset 4:
Cardio:
- Incline 30 Treadmill Banded Walks – 10-15 minutes
Day 5 - Shoulders
Superset 1:
- Seated Laterals – 5 sets of 12 reps
- Barbell Shoulder Press – 5 sets of 10 reps
- Jump Rope – 2 sets of 2 minutes
Superset 2:
- Arnold Press – 4 sets of 15 reps
- Standing Cable Rear Delt Pull – 4 sets of 12 reps per arm
- Jump Rope – 2 sets of 2 minutes
Superset 3:
- Dumbbell Curl to Press – 4 sets of 15 reps
- Seated Single Arm Front Raise – 4 sets of 12 reps per arm
- Jump Rope – 2 sets of 2 minutes
Superset 4:
Week 2
Day 1 - Biceps & Triceps
Superset 1:
Superset 2:
- Hamstring Machine (Laying) – 4 sets of 10 reps per leg (heavy)
- Glute Extension Machine – 4 sets of 12 reps per leg
Superset 3:
- Barbell Deadlifts – 4 sets of 10 reps (heavy)
- In and Out Squat Jumps – 4 sets of 30 seconds
- Hamstring Ball Curls – 4 sets of 12 reps
Cardio:
- Stairmaster Intervals – 20 minutes
Day 2 - Legs
Superset 1:
Superset 2:
- Plie Squat (Banded) – 4 sets of 12 reps
- Banded Step Back Lunge – 4 sets of 10 reps
- Banded Step Back Lunge Hops – 4 sets of 15 reps
Superset 3:
- Hamstring Curls (Machine/Single Leg) – 4 sets of 10 reps per leg
- Single Leg Leg Press – 4 sets of 12 reps per leg
Superset 4:
Cardio Burst:
Day 3 - Back
Superset 1:
- Lat Pull Downs – 4 sets of 10-12 reps
- Single Arm Dumbbell Row – 4 sets of 15 reps per arm
- Jump Rope – 3 Minutes
Superset 2:
- Close Grip Pulldowns – 4 sets of 12 reps
- Reverse Back Flys – 4 sets of 12-15 reps
- Jump Rope – 3 Minutes
Superset 3:
- Reverse Grip Barbell Rows – 6 sets of 10 reps (heavy weight)
- Back Cable Crosses – 6 sets of 12 reps
- Jump Rope – 3 Minutes
Cardio:
- Stairmaster – 15-20 minutes
Day 4 - Shoulders
Superset 1:
- 180 Lateral Raises – 6 sets of 10 reps
- Arnold Press – 6 sets of 10 reps
- Barbell Shoulder Press – 6 sets of 10 reps
Superset 2:
Superset 3:
- Front to Lateral Raises – 4 sets of 10 reps total (front and lateral is one rep)
- Dumbbell Upright Row – 4 sets of 15 reps
- Walk Outs to Push-Up – 4 sets of 12 reps
Cardio Burst:
Repeat 4-5 rounds
Day 5 - Lower Body
Superset 1:
Superset 2:
- Leg Press Pulses (Banded) – 5 sets of 12 reps
- Step Back Lunge to Curtsy Lunge – 5 sets of 10 reps per leg (back lunge to curtsy lunge is 1 rep)
Superset 3:
- Heel Lifted Landmine Deadlifts – 4 sets of 12 reps per leg
- Staying Low Walking Lunges – 4 sets of 24 reps total
Superset 4:
Week 3
Day 1 - Triceps & Chest
Superset 1:
- Dumbbell Tricep Push-Ups – 4 sets of 15 reps
- Chest Press to Leg Drop – 4 sets of 12 reps
- Jump Rope – 2 sets of 90 seconds
Superset 2:
- Close Grip Bench Press – 4 sets of 12 reps
- Single Arm Tricep Kickback – 4 sets of 15 reps per arm
- Jump Rope – 4 minutes
Superset 3:
- Cable Chest Crosses – 4 sets of 10 reps
- Chest Press Machine – 4 sets of 15 reps
- Jump Rope – 2 sets of 90 seconds
Superset 4:
Cardio:
- Treadmill Intervals – 10-15 minutes
Day 2 - Biceps & Back
Superset 1:
- Laying Bench Curls – 4 sets of 12 reps
- High Row Machine Pulls – 4 sets of 10-12 reps
- High Knees – 2 sets of 1 minute
Superset 2:
- Plate Curls – 4 sets of 12 reps
- Close Grip Seated Cable Rows – 4 sets of 15 reps
- Jump Rope – 3 minutes
Superset 3:
- Dumbbell Concentration Curl – 4 sets of 10-12 reps per arm
- Seated Bent Over Back Flys – 4 sets of 12 reps
- High Knees – 2 sets of 1 minute
Superset 4:
Cardio:
Day 3 - Legs
Superset 1:
- Low Step Curtsy Lunge – 4 sets of 12 reps per leg
- Dumbbell Deadlift Duo – 4 sets of 10 reps per stance
Superset 2:
- Kneeling Squats – 5 sets of 10 reps
- Up and Over Bench Taps – 5 sets of 15 reps per leg
- Split Squat Hops – 5 sets of 10 reps per leg
Superset 3:
- Slide Back Lunge to Lateral Lunge – 4 sets of 10 reps per leg
- Banded Squat Jumps – 4 sets of 20 reps
Cardio:
- Backward Walks on Stairmaster – 10-15 minutes
Day 4 - Back
Superset 1:
- Reverse Grip Cable Bar Rows – 4 sets of 15 reps
- Single Arm Rope Pulldowns – 4 sets of 10 reps per arm
- Jump Rope – 3 minutes
Superset 2:
- Wide Grip Pull-Up Machine – 4 sets of 10-12 reps
- Rope Machine (Dual) – 4 sets of 25 reps
- Rope Machine (Single Arm) – 4 sets of 10 reps per arm
- Jump Rope – 3 minutes
Superset 3:
- Alternating Single Arm Lat Pulldown – 4 sets of 12 reps per arm
- Close Grip Seated Cable Rows – 4 sets of 15 reps
- Jump Rope – 3 minutes
Superset 4:
Cardio:
- Stairmaster Intervals – 15-20 minutes
Day 5 - Shoulders
Week 4
Day 1 - Back & Rear Delts
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:
Cardio:
- 15-20 minutes of incline walks/sprints on the treadmill.
Day 2 - Biceps & Triceps
Superset 1:
- Bent Over Tricep Extensions (Barbell) – 4 sets of 12 reps
- Alternating Dumbbell Curls – 4 sets of 12 reps per arm
- Jump Rope – 4 minutes
Superset 2:
- Bodyweight Tricep Extensions (Smith Machine Bar) – 4 sets of 10 reps
- 21’s – 4 sets of 21 reps (7 reps per stance)
- High Knees – 2 sets of 1 minute
Superset 3:
Superset 4:
Day 3 - Back & Shoulders
Superset 1:
- Behind the Head Lat Pulldowns – 4 sets of 12 reps
- Dumbbell Lateral Raises – 4 sets of 10 reps
- Single Arm Cable Front Raise – 4 sets of 10 reps per arm
Superset 2:
- Single Arm Mid Rows (Machine) – 4 sets of 12 reps per arm
- Front to Lateral Raises – 4 sets of 10 reps total (front to lateral is 1 rep)
- Dumbbell Curl to Press – 4 sets of 15 reps total
Superset 3:
- Barbell shoulder Press – 5 sets of 10 reps (heavy)
- Barbell shoulder Press – 5 sets of 10 reps (light)
Cardio:
Day 4 - Glute & Plyo Circuit
Superset 1:
Superset 2:
Superset 3:
Superset 4:
Cardio:
- Treadmill Intervals – 10-20 minutes
Day 5 - Arms
Superset 1:
- Dumbbell Tricep Push-Ups – 5 sets of 10-12 reps
- Banded Curls – 5 sets of 20 reps
- Jump Rope – 4 minutes
Superset 2:
- Wide Incline Bench Flys – 4 sets of 12 reps
- Dumbbell Curl to Drag Curl – 4 sets of 12 reps (curl to drag is 1 rep)
- Walk Out to Push-Up – 2 sets of 10-12 reps
Superset 3:
- Hammer Curls – 4 sets of 12 reps per arm
- Bench Tricep Dips (Weighted) – 4 sets of 30 reps
- Plank Up Up Down Downs – 2 sets of 40 seconds
Superset 4:
Cardio:
- Stairmaster – 20 minutes