WEEK OF WORKOUTS

This is a week of my workouts! I mostly focused on weightlifting this summer but as you can see I still like to incorporate some cardio and hiit. If interested here are the full workouts for each day with sets and reps. I would like to point out I am not a trained professional but I have been working out for many many years and I’ve never had any injuries. Monday -Activation (band walks, donkey kicks, glute pumps, around 5 min) -3 x 10 squats superset with squat jumps -3 x 10 lunges (each leg duh) -3 x 10 split squats, jump lunge, step up lunge as a triset -4 x 10 deadlifts -4 x 10 hip thrusts (on bench or floor) with 20 pulses at top of each set Tuesday Warm up circuit: burpees, arm taps, jumping jacks, high knees -3 x 10 superset wide grip pull down with close grip pull down -3 x 10 rows -3 x 10 lat pull downs Wednesday -3 x 10 push ups superseted with up downs -3 x 10 curls superseted with hammer curls -3 x 10 shoulder press, lateral raises, vertical raises, shrugs circuit -3 x 10 triceps, single extension, tricep dips as a triset -3 x 10 bench press superset with close grip bench press Thursday -Activation -3 x 10 squats triset with pull throughs and 30sec wall sit -3 x 10 crusty lunges superset with lunge walks -deadlifts built up until heavy rep 6 Friday and Saturday -5Km run Sunday -Deadlifts for fun