15 minute HIIT Treadmill Session + Chest & Back

Chest + Back Supersets (5 sets)

  • Body-Weight Dip | Close-Grip Chinup  (1 set x 10-15 reps)
  • DB Bench Press (12, 10, 8, 6, 5 reps) | Chin-up (10 reps)
  • Incline BB Bench Press (12, 10, 8, 8, 8 reps) | BB Bentover Row (10 reps)
  • DB Flye (10 reps) | Seated Cable Row (10 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

30 minute Spin Cycle + Shoulders

Shoulders

  • Clean and Press (1 set x 20-30 reps)
  • Arnold Press (5 sets x 6 reps)
  • Bentover Lateral Raise (5 sets x 8-10 reps)
  • Side-Lying Lateral Raise (5 sets x 12 reps)
  • One-Arm Cable Lateral Raise (5 sets x 12 reps)
  • DB Alt Front Raise (3 sets x 12 reps each arm)

 

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10 minute HIIT Row Machine + Kettlebell AMRAP + Abs

Kettlebell AMRAP circuit

Directions: Complete as many rounds as possible (AMRAP) in 15 minutes only resting when needed.

  • Kettlebell Swing (15 reps)
  • Jump Squat (12 reps)
  • Goblet Squat (15 reps)

Abs

  • Ab Crunch (4 sets x 50-100 reps)

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30 minute Run + Biceps + Abs

Biceps + Abs

  • Cable Popeye Curls (4 sets x 12 reps)
  • DB Curls (4 sets x 12 reps)
  • Reverse Grip Curls (3 sets x 12 reps)
  • Hammer Curls (4 sets x 12-15 reps)
  • Preacher Curl (4 sets x 12 reps)
  • Standing Incline Curl (4 sets x 12 reps)
  • In place jog w/ Alt DB Curls (4 sets x 50 reps)
  • DB Side Bends (4 sets x 15 reps)
  • Knee Ups (3 sets x 25 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

30 minute LISS Cardio + Legs

Legs 🦵🏽
– B-Stance Hex Bar Deadlift (5 sets x 10 reps each leg)

– Leg Extensions
* 80 lbs (5 sets x 10 reps)
* 90 lbs (5 sets x 10 reps)
* 100 lbs (5 sets x 10 reps)

– Ankle Weight Glute Kickback w/ Crossbody Punch (5 sets x 20 reps each side)

– Hex Bar Calf Raise (5 sets x 20 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness