Monday: Monday – Chest and Back

AM Workout:

BCAAs with Fasted HIIT for 20 minutes using Tabata protocols (20 seconds full force, 10 seconds recovery X 8 rounds with 1 minute of rest between rounds)

Midday Workout :

Warmup:  20 Jump Squats / 20 Jump Lunges X 2

Workout:

Incline chest press X10

Lat row X10

•           30 seconds plyo squats

Incline Pec fly X10

Lat row with palms forward X10

•           30 seconds plyo squats

Chest press X10

Wide lat pulldown with 3 drop sets

Assisted pullups with 3 drop sets

Pushups to failure

Repeat workout three times

Cardio:  30 minutes steady-state cardio

Tuesday:  Lower

Midday Workout:

Warmup:  20 Jump Squats / 20 Jump Lunges X 2

Workout:

Barbell squat X10

Sumo squat X10

•           30 seconds plyo squats

Smith machine one-leg deadlift X10

Step Ups X10

•           30 seconds plyo squats

Leg Press X10

Walking lunges with 5 pulses X10

Leg extension with 3 drop sets

Hamstring Curl or Butt blaster with 3 drop sets

Repeat workout three times

Cardio:            30 secs on/30 secs off – sprint with incline X 10 – 5 minutes

Lower intensity walk with incline – 10 minutes

45 secs on/2 minutes off – sprint with incline X 5 – 15 minutes

Steady-state cardio – 30 minutes

Wednesday:  Arms and Shoulders

AM Workout:

BCAAs with Fasted HIIT for 20 minutes using Tabata protocols (20 seconds full force, 10 seconds recovery X 8 rounds with 1 minute of rest between rounds)

Middday Workout:

Warmup:  20 Jump Squats / 20 Jump Lunges X 2

Workout:

Overhead press with palms forward X10

French Press X10

Bicep Curls X10

•           30 seconds plyo squats

Overhead press with palms in X10

Skull crushers X10

Hammer curls X10

•           30 seconds plyo squats

Rear delts X10

Kickbacks X10

Concentration curls X10

Anterior/medial delt lifts with 3 drop sets

Rope tricep pulldown with 3 drop sets

Bicep cable curl with 3 drop sets

Repeat workout three times

Cardio:   30 minutes steady-state cardio

Thursday:  Treadmill and Bodyweight

Midday Workout:

Warmup – 5 minutes walk

•           10 pushups

•           10 tricep dips

•           10 lunges

30 secs on/30 secs off – sprint with incline X 2 – 2 minutes

Lower intensity walk with incline – 1 minute

•           10 pushups

•           10 tricep dips

•           10 lunges

30 secs on/30 secs off – sprint with incline X 2 – 2 minutes

Lower intensity walk with incline – 1 minute

•           10 pushups

•           10 tricep dips

•           10 lunges

30 secs on/30 secs off – sprint with incline X 2 – 2 minutes

Lower intensity walk with incline – 1 minute

30 secs on/30 secs off – sprint with incline X 3 – 3 minutes

Steady-state cardio for 30 minutes

•           Wait at least 30 minutes after this workout to eat to keep fat burning high

Friday  – Chest and Back

Repeat of Monday’s workout

Saturday - Lower

Repeat of Tuesday’s workout but do 15 reps of each exercise instead of 10

Sunday:  Arms and Shoulders

Repeat of Wednesday’s workout