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Workout Routine: Ebony Mclaughlin

Last Updated on January 7, 2021

 Monday: Quads & Calves

  • Front Squats heels elevated: 4 sets 15, 12, 10, 10
  • Leg Press feet close & low: 4 sets 10-12 reps
  • Barbell Walking Lunges: 4 sets 10 reps each leg
  • Dumbbell Deficit Bulgarian Split Squat: 4 sets 10-12 reps each leg
  • Sled Pull: 10 meters 4 sets
  • Sled Pull: 10 meters 4 sets
  • Leg Extension feet plantar flexed: 10 reps slow & 10 fast 4 sets
  • Leg Press Calf Raise: 4 sets toes straight, toes out, toes in 10-10-10 reps

 Tuesday: Shoulders & Arms

Giant set 4 set

  • Barbell Shoulder Press: x 10 reps
  • Dumbbell Lateral Raise: x 12 reps
  • Bent Over Rear Delt Raise: x 15 reps
  •  Incline Lying Dumbbell Front Raise:  x 20 reps

  • B1 Cable Hammer Curls: 4 sets 15 reps
  • B2 Tricep Dips: 4 sets 15 reps

  • C1 Barbell Curls: 21’s 4 sets
  • C2 Tricep Pushdown: 4 sets 15 reps

 Wednesday

  • Cardio either 20 minutes of Boxing / Tabata / HIT & Abs

Ab Circuit 10 reps of each

  • Hanging garhammers
  • Hanging Leg Raises
  • Hanging Side Knee Raises
  • Swiss ball Pikes
  • Weighted V Ups

 Thursday: Hamstrings/Glutes/Calves

  • Barbell Squat: 4 sets 12-15 reps
  • Standing Leg Curl, Foot turned in: 4 sets 8-12 reps each leg

  • Barbell Romanian Deadlift: 4 sets 10-12 reps
  • Glute-Ham Raise: 4 sets 10-12 reps

  • Barbell Hip Thrust: 4 sets 10, 8, 6, 15
  • Goblet Squat: 4 sets 10-12 reps
  • Good Morning narrow stance: 10-12 reps

  • Standing Calf Raise Machine, Toes Out: 4 sets 10-12 reps
  • Seated Calf Raise, Toes In: 4 sets 15-20 reps

 Friday: Back & Biceps

Warm-up using stability ball: Hyperextensions 3 sets 15 reps s/s with

  • Supermans: 3 sets 15 reps

Giant set 4 sets of

  • Chinups: 6-8 reps
  • Front wide grip lat pull down: 10-12 reps
  • Narrow Neutral Grip Lat pull down: 10-12 reps
  •  Underhand grip Seated Row: 10-12 reps
  • Straight arm pull down: 10-12 reps

Giant Set 4 sets of

  • EZ bar reverse curls: 10 reps
  • Barbell preacher curls: 12 reps
  • Cable hammer rope curls: 15 reps
  • Incline Dumbbell curls: 20 reps

 Saturday: Polymetrics & Abs

Repeat circuit 5 times

  • Box Jumps: 20 reps
  • Pop Squats: 15 reps
  • Step Ups: 12 each leg
  • Switch Jump Lunges: 10 each leg
  • Single Leg Hip Raise: 10 each leg
  • Skipping 1 minute

TRX Ab Circuit 10 reps of each repeat 4 times

  • Plank: 1 minute hold
  • Mountain climbers: 20 reps each leg
  • Reverse crunch from plank position: 15 reps
  • Plank knees to chest: 12 reps
  • Plank Pikes: 10 reps

 Sunday

Active Rest Day – Beach walk / rollerblading / bike ride

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