Workout routine 3/25- 3/31

Workouts workouts and more workouts! So with this week being spring break and myself being out of town I ended up switching up my off day which in turn is gonna work out much better for the remainder of the year. Cause lets face it monday already sucks and sometimes its a struggle to get anywhere let alone to gym so monday is now my new off day! So here was this weeks workouts!

Monday: Off

Tuesday: I got back from Napa and wanted to burn a little of the wine a drank off (I know logically I dont think it works that way but o well)

• 60 min treadmill (20 min at 7.0, walk 5 min at 4.0, repeat) finish with 10 minutes of running backwards walking and or side shuffle (I usually do 1 min forward, 1 min side, 2 min back, 1 min side all at a 4.0 and repeat twice for 10 minutes)
• Killer quad extensions: 
• 6 extensions at 6 rep max (1 second up 4 seconds down)
• 12 extensions at 12 rep max (1 second up 2 seconds down)
• 24 extensions at 24 rep max (1 second up 1 second down) 
• No rests between sets and 2 minute rest at end and repeat
• Inner and Outer thigh machine 4x 20

Wednesday: Arm and shoulder day

• 10 min warmup on stepper at 80
• 4 Sets of 12/ 12/ 15/15
• Hammer Curls with Tricep Single Arm overhead extension
• Front raises with Tricep dips with plate on legs
• Isolation Bicep curls with Lateral Raises
• Tricep Kickbacks with Bicep shoulder rotations with overhead press
• incorporate 300 squats through workout 
• 10 min cooldown on treadmill at 15% 2.5 

Thursday: Back and Ab Day

• 10 min warm up on the stepper at 80 spm
• Subsets 4 x 12
• Lat Pull Down and Straight Arm Pull Downs
• Cable Reverse Flys and Plate Front Raises
• Single Leg Dead Lifts and Straight leg dead lifts
• Back Extensions slow (4 x 20)
• 250 Squats incorporated throughout the workout
• Standing plate Ab side crunches (4 x 25)
• Cable Ab Twists (4 x 15)
• Leg Raises on bench (4 x 25)
• Back extension Ab crunches (4 x 20)
• 10 min cool down walk at 15% 2.5 

Saturday: Usually my cardio day but im gonna start incorporating some more cross fit inspired workouts in:

• 30 min stepper (5 min at 80, 5 min at 140 repeat 3 times) 
• When at 80 try to go hands free, and at 140 you need to hands to maintain balance but try to take most of the weight off)
• 15 body rows on TRX, 15 pushups 1000 meter row on machine (level 8), 12 rows 12 pushups 1000 meter row, 9 rows 9 push ups 1000 meter row.
• No breaks as fast as you can do it
• 15 bicep curls 15 tricep extensions, 12 bicep curls 12 tricep extensions, 9 bicep curls 9 tricep extensions
• Weight should be difficult to get the 15th one done, as fast as possible no rest. 
• 15 cable reverse flys 15 barbell overhead press....
• Same as before

Sunday: Chest and Abs day

• 15 minute warm up on stepper at 80
• All exercises were 15 12 9 subsets as fast as possible with 50 body weight air squats at the end with a minute rest and then another time through
• Incline chest press subsetted with standing plate ab bends
• Chest flys with weight leg raises on bench 
• Cable chest flys with cable ab twists
• Pushups with vertical ab leg raises 
• Should complete 400 squats by the end
• 10 min incline cool down walk at 15% 3.0 pace