WEEKLY WORKOUT

Work hard in silence. Let your success be your noise

This is my current gym program and the one I will sitck to for the next 2 months. Of course, I didn't write down how much weight I am ligting since it is 100% personnal and you should NEVER lift weight based on someone else's program.

M O N D A Y

L e g D a y

3 sets of 10 reps for each exercise
1min30 rest between each set
2min rest between each exercise

Squat
Hip Thrust
Lateral lunge
Horizontal leg press
Pulley cable back kick (each side)
Pulley cable side kick (each side)
Hamstring curl

T H U E S D A Y

B a c k A n d S h o u l d e r s

3 sets of 10 reps for each exercise
1min30 rest between each set
2min rest between each exercise

Cable row
Lat pulldown
Bent over lateral raise
Single-arm dumbbell row (each side)
Front raise (each side)
Seated dumbbell press
Lateral raise

W E D N E S D A Y

C a r d i o A n d A b s

The best cardio workout ever : HIIT
30sec exercise + 30sec rest
2min rest at the end of the set
3 sets

(Feel free to change the time/rest ratio based on your capacities)

Box jump
Alternating side lunges
Burpees
Aerobic step up
Jumping jack
Walking lunges

30sec exercise + 30sec rest
2min rest at the end of the set
3 sets

Forearm plank
Plank jack
Side plank (each side)
Mountain climber
Crab toe touch
Commando

T H U R S D A Y

L e g D a y

3 sets of 10 reps for each exercise
1min30 rest between each set
2min rest between each exercise

Dumbbell walking lunge
Hip thrust
Sumo squat
Decline leg press
Pulley cable back kick (each side)
Pulley cable side kick (each side)
Hamstring curl

F R I D A Y

A r m s A n d C h e s t

3 sets of 10 reps for each exercise
1min30 rest between each set
2min rest between each exercise

Dumbbell curl (each side)
Cable curl
Triceps pushdown
Dumbbell triceps extension
Dumbbell bench press
Dumbbell fly

S A T U R D A Y

C a r d i o A n d A b s

30sec exercise + 30sec rest
2min rest at the end of the set
3 sets

Jumping lunges
Walk side crab
Burpees
Surrender
Jump squats
Swing kettlebell
30sec exercise + 30sec rest
2min rest at the end of the set
3 sets

Lateral Plank Walks
Dumbbell russian twist
Side plank twist (each side)
Kick sit
Snap jack
Reverse plank

S U N D A Y

Rest. Rest. Rest

Whaterver you goal is (muscle gain, weight loss, force gain...), never forget why you started. This is how you achieve your goal.

Also, remember this : you must have fun in the gym ! Find exercises you like and after a few weeks, the gym will feel like home, I promise !