30 minutes cardio + Arms/Ass/Abs

Arms/Ass/Abs Movement Reps Reps Reps Rest Time
Cable Curls Controlled 12 12 12 60 sec
Plate Overhead Tricep Extension Controlled 15 15 15 60 secs
Cable Tricep Pusdown Controlled 12 12 12 60 sec
Plate Curl Controlled 15 15 15 60 secs
Hex Bar Hammer Curl Controlled 10 10 10 60 secs
Glute Bridge w/ BB Abductor Controlled 12-15 12-15 12-15 60 secs
Med Ball Toe Touch Controlled 12-15 12-15 12-15 60 secs
Med Ball Russian Twist Controlled 12-15 12-15 12-15 60 secs

Follow me on:  @Sirrom_Fitness @SirromFitness

 

30 minute Stair Master Session+Lower Body

Lower Body

  • Kettlebell Swing (5 sets x 15 reps)
  • Leg Press (4 sets x 20 reps)
  • Leg Press Machine Calf Raise (4 sets x 25 reps)
  • Booty Band Pivot Squat (3 sets x 10 reps each side)
  • BW Booty Band Squat (3 sets x 10 reps)
  • Ab Crunch (4 sets x 25 reps)

Follow me on:  @Sirrom_Fitness @SirromFitnes

30 minute Stair Stepper w/ Booty Bands + Total Body Workout

Total Body

  • Smith Machine Squats(4 sets x 25 reps)
  • Reverse Crunch w/ Hip Thrust (4 sets x 15-20 reps)
  • Smith Machine Upright Row (4 sets x 10-12 reps)
  • Cable Straight-bar Curl (4 sets x 15 reps)
  • BW Calf Raise (3 sets x 25 rep)
  • Rope Extensions (4 sets x 15 reps)
  • Chest Press (4 sets x 8-10 reps)
  • Leg Extension (4 sets x 12-15 reps)
  • Leg Curl (2 sets x 12-15 reps)
  • Leg Curl Negatives (2 sets x failure)
  • DB Bentover Reverse Fly (4 sets x 12 reps)

 

Follow me on:  @Sirrom_Fitness @SirromFitnes

30 minute jog + Total Body Workout

Total Body

  • BW Squats (4 sets x 25 reps)
  • Ab Crunch Machine (4 sets x 25 reps)
  • Single-Leg RDL (4 sets x 10-12 reps each leg)
  • DB Alt Curls (4 sets x 20 reps each arm)
  • BW Calf Raise (3 sets x 25 reps)
  • Lat Pulldown superset w/ Close Reverse Grip Pulldown (3 sets x 10 reps each)
  • Arnold Press (4 sets x 20 reps)



Follow me on:  @Sirrom_Fitness @SirromFitness

30 minute jog + Lower Body Workout

Lower Body

  • Hack Squats (2 sets x 12 reps)
  • Step-ups – bodyweight (2 sets x 12 reps)
  • Reverse Lunge w/ Knee-Up (2 sets x 8-10 reps)
  • Cable Glute Kickbacks (2 sets x 12-15 reps)
  • Leg extensions – 100lbs (2 sets x 25 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness

25 minute cardio + Shoulders

Cardio Breakdown
*2 minute walk warm up

*Uphill 30:30 Sprint Split
5 minutes: 6.0 incline | 6.0 speed
5 minutes: 6.0 incline | 6.2 speed
5 minutes: 6.0 incline | 6.4 speed
5 minutes: 6.0 incline | 6.6 speed

*3 minute cool down

Shoulder Workout

  • DB Upright Row (5 sets x 15 reps)
  • DB Shrugs (3 sets x 15 reps)
  • DB Shoulder Press (4 sets x 15 reps)
  • Single-Arm Curve Bar Shoulder Press (3 sets x 15 reps)
  • Single-Arm Alt DB Front Raise (3 sets x 10 reps)

Follow me on:  @Sirrom_Fitness @SirromFitness