WORKOUT WITH ME FOR A WHOLE WEEK! MY ACTUAL WORKOUT ROUTINE..

WORKOUT WITH ME FOR A WHOLE WEEK! MY ACTUAL WORKOUT ROUTINE..

THE WORKOUTS

MONDAY UPPER:
stairmaster - 20 mins
seated row - 9 reps X 4
SUPERSET lat pull down - 8 reps into bent over flyes - 8 reps. 4 supersets
straight arm pull downs - 10 reps X 3
SUPERSET seated cable pull downs- 8-10 reps into face pulls 8-10 reps. 4 supersets
SUPERSET tricep push downs - 9 reps into single arm cable bicep curls - 7 reps per arm. 4 supersets
ABS - 30 secs per exercise, 4 rounds
reverse plank toe taps/opposite foot to hand crunch/oblique dips

TUESDAY LOWER
stairmaster 10 mins warm up
hip thrusts - 10 reps X 10 sets
constant tension box squats - 8-10 reps X 5
Bulgarian split squats - 8 per leg X 4
leg press - 10 reps X 4

WEDNESDAY UPPER
sprints - 20 secs on/10 secs off for 10 mins
TRISET shoulder press - 9 reps into lateral raises - 9 reps into military press - 9 reps. 3 trisets
cable front raises - 10 reps X 4
single arm rear delt flyes - 7 reps per arm X 3
SUPERSET close stance press ups - 7 reps into hammer curls - 10 reps. 4 supersets

THURSDAY CARDIO
stairmaster - 30 mins. 1 min walk, 1 min lunge

SATURDAY LOWER
SUPERSET lateral leg lifts - 8 per leg into elevated heels squats - 10 reps. 4 supersets
barbell static lunges with elevated front foot - 8 reps per leg X 4
barbell squat jumps - 12 reps X 3
SUPERSET cross legged glute bridges - 8 per leg into barbell glute bridges - 10 reps. 4 supersets
DROPSET sumo squats with dumbbell - 8 reps heaviest, 12 reps medium weight into 15 reps lightest weight. 3 drop sets
body weight walking lunges - 50 reps X 2
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PO BOX
Meggan Grubb, Sixteenth Talent,
Tintagel House, 92 Albert Embankment, Lambeth, London, SE1 7TY

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