30 minutes cardio + Upper Body | Abs Workout

30 minutes HIIT cardio

SUPERSET
Shoulder Press | (3 sets x 15 reps)
Single Arm Shoulder Press Negatives | (3 sets x 10-12 each arm)
Kettlebell Upright Row | (3 sets x 10 reps)

SUPERSET
BB Low Row | (3 sets x 15 reps)
Single Arm Low Row w/ Tricep Kickback | (3 sets x 15 each arm)
DB Bentover Reverse Fly | (3 sets x failure)

SUPERSET
Chest Press | (3 sets x 15 reps)
Arnold Press | (3 sets x 12-15 reps)

SUPERSET
DB Alt Hammer Curls | (3 sets x 15-20 reps each arm)
DB Alt Curls | (3 sets x 15-20 reps each arm)

ABS
DB Side Crunch | (4 sets x 15-25 reps each side)
Reverse Crunch | (4 sets x 15-25 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

40 minute Cardio + Lower Body

LOWER BODY WORKOUT
BW Squat | (4 sets x 50reps)
Jump Rope (4 sets x 30 seconds)

SUPERSET
Leg Extensions | (3 sets x 15 reps)
Single Leg Extension | (5 sets x 10 reps each leg + 10 count hold at top = 1 set)
Bentover Leg Extension | (5 sets x 12-15 reps)

SUPERSET
Smith Machine Reverse Lunge | (3 sets x 10 each leg)
Butt Kicks (3 sets x 15 reps each leg)
Smith Machine Sumo Squat to Calf Raise | (3 sets x 12-15 reps)

SUPERSET
Leg Press | (4 sets x 12-15 reps)
Leg Press Calf Raise | (4 sets x 15-20 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

40 minute cardio + Total Body

TOTAL BODY WORKOUT

BB Curls | (1 set x negatives (4-6 reps)+ 2 sets x 15 reps)

DB Tricep Kickbacks | (2 sets x 15 reps)

BB Bentover Row | (2 sets x 15 reps)

BB Deadlift | (3 sets x 15 reps)

Standing BB Fly | (2 sets x 15 reps)

Single-leg Reverse Raise | (3 sets x 15 reps each)

BB Below Parallel Squat | (3 sets x 15 reps)

Butt Power Kicks | (3 sets x 25 reps each leg)

Weighted Ab Crunch | (2 sets x 25 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

30 minutes cardio + Chest + Abs

CHEST & AB WORKOUT

DB Chest Press | (4 sets x 12 reps)

Reverse Grip DB Press | (4 sets x 12 reps)

DB Fly | (4 sets x 15 reps)

Pushups | (4 sets x 10 reps)

Standing DB Fly | (4 sets x 15 reps)

DB between feet Reverse Crunch | (4 sets x 15 reps)

Reverse Grip DB Press

Follow me on:  @Sirrom_Fitness @SirromFitness

40 minute Run + Back + Leg Extensions

BACK & LEG EXTENSION WORKOUT

Lat Pulldown | (1 set x 15 rep warmup + 3 sets x 12 reps)

Low Row | (4 reps x 12 reps)

Cable Pushdown | (4 sets x 12 reps)

Single-arm Row | (3 sets x 10 reps each arm)

Single-arm Reverse Grip Row | (3 sets x 12 reps each arm)

Reverse Grip Row | (5 sets x 10-12 reps)

Leg Extension + Bentover Leg Extension combo | (Failure)

Follow me on:  @Sirrom_Fitness @SirromFitness

60 minute Spin Bike + Lower Body + Shoulders

LOWER BODY & SHOULDER WORKOUT

Weight pole Front Raise + Military Press Combo | (4 sets x 20 reps)

Med Ball Single-Arm Shoulder Press | (4 reps x 15 reps each arm)

Kettlebell Swing | (4 sets x 20 reps)

Leg Curls | (3 sets x 12 reps)

Single-leg Leg Curl negatives | (3 sets x 6 reps each leg) + Heavy Leg Curl | (3 sets x 4-6 reps)

Leg Press | (3 sets x 12 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness