Nike Flyknit Air Force 1 :Weekly Workout Routine


Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT
  • Barbell Squats: 8 reps, 3 sets
  • Barbell Deadlifts: 8 reps, 3 sets
  • Sumo Goblet Squats: 12 reps, 3 sets
*sprint on stairmaster for 2 minutes after each set*
  • Barbell Thrusts: 15 reps, 15 pulses, 4 sets
  • Single Leg Deadlifts: 8 reps each leg, 4 sets
  • Reverse Squat Machine: 8 reps, 4 sets
*sprint on treadmill for 0.25 mile after each set*
  • Weighted Step Ups: 1 set until failure
Tuesday: Shoulders + HIIT
  • Alternating Lateral Raises with Dumbbells: 10 reps each arm, 3 sets
  • Standing Push Press: 12 reps, 4 sets
  • Upright Rows: 12 reps, 4 sets
  • Alternating Seated Shoulder Press: 12 reps each arm, 4 sets
  • Front Raises w/ Weight Plate: 15 reps, 4 sets
  • Alternating Rear Delt Pulls: 12 reps each arm, 4 sets
Wednesday: Take a Full Body Class!
Thursday: Chest & Triceps + Low Intensity Cardio
  • Chest Flyes: 10 reps, 3 sets
  • Skull Crushers: 12 reps, 3 sets
  • Push-Ups: 20 reps, 3 sets
  • Tricep Dips: 10 normal reps, 10 pulses, 3 sets
  • Chest Cable Fly: 10 reps each arm, 10 reps both arms, 3 sets
  • Tricep Pushdowns: 10 normal reps, 10 pulses, 3 sets
  • Cable Crossovers: 10 reps, 3 sets
  • Single Arm Tricep Pulls: 12 reps each arm, 3 sets
Friday: Legs {Mostly Glutes} & Abs + HIIT
  • Bulgarian Split Lunges on Smith Machine: 10 reps each leg, 3 sets
  • Sumo Squats on Smith Machine: 12 reps, 3 sets
*sprint on treadmill for 0.25 mile after each set*
  • Alternating Leg Press: 15 reps each leg, 3 sets
  • Front Squats: 1o reps, 3 sets
*sprint on treadmill for 0.25 mile after each set*
  • Adductor/Abductor Cable Machine: 10 reps, 10 pulses, 3 sets (per machine)
  • Cable Kickbacks: 15 reps each leg, 3 sets
Saturday: Back & Biceps + HIIT
  • Wide Grip Lat Pulldowns: 10 reps, 10 pulses, 3 sets
  • Outer Bicep Curls: 8 rep hold each arm, 3 sets
  • Bent Over Rows: 10 reps, 3 sets
  • Cable Hammer Curls: 21 method, 3 sets
  • Single Arm Rows: 8 reps each arm, 3 sets
  • EZ Barbell Curls: 28 method, 3 sets
  • Hyperextensions: 15 reps, 3 sets
  • Isometric Bicep Curls: 12 reps each arm, 3 sets
Sunday: Rest Day