I’m now 8 weeks away from turning the BIG 40….eeekkk!!

Time to kick my workouts up a notch.

Here is my workout schedule for the next two weeks, complete with the exact workouts I will be doing.

Weekly Workout Schedule:

Sunday – Hamstring, Glutes & Calves

Monday – Chest, Back & 20min HIIT Cardio

Tuesday – Yoga Class

Wednesday – Shoulders, Abs & 30min Steady State Cardio

Thursday – Quads, Glutes & Calves

Friday – Arms, Abs & 20min HIIT Cardio

Saturday – OFF

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Sunday – Hamstring, Glutes & Calves

1)      Narrow Smith Machine Squats (10 reps, 5 sets, 60sec rest)

2)      Lying Hamstring Curls (10 reps, 5 sets, 20sec rest)

3)      Leg Press , feet narrow & high (10 reps, 4 sets, 60sec rest)

4)      Barbell Stiff-Leg Deadlifts (10 reps, 5 sets, 60sec rest)

5)      Standing Calf Raises (10 reps, 4 sets, 15sec rest)

6)      Seated Calf Raises (15 reps, 4 sets, 15sec rest)

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Monday – Chest, Back & 20min HIIT Cardio

1)      Assisted Chin-Ups (10 reps, 4 sets, 60sec rest)

2)      Straight Arm Lat Pull Downs (10 reps, 4 sets, 60sec rest)

3)      Dumbbell Bent Over Rows (10 reps, 4 sets, 45sec rest)

4)      Incline Smith Machine Chest Press (10reps, 4 sets, 60sec rest)

5)      Seated Machine Chest Flyes (10 reps, 4 sets, 60sec rest)

Tuesday – Yoga Class

Wednesday – Shoulders, Abs & 30min Steady State Cardio

1)      Leaning Cable Lateral Raises (8-10reps, 4 sets, 60sec rest)

2)      Seated Machine Reverse Flyes (10 reps, 4 sets, 60sec rest)

3)      Cable Rope High Pulls (10 reps, 4 sets, 60sec rest)

4)      Bent Over Reverse Flyes using Plates (8-10 reps, 4 sets, 60sec rest)

5)      Stability Ball Crunch (max reps, 3 sets, 15sec rest)

6)      TRX Mountain Climbers (max reps, 3 sets, 15sec rest)

7)      Stability Ball Plank Roll Outs (max time, 3 sets, 15sec rest)

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Thursday – Quads, Glutes & Calves

1)      Regular Olympic Barbell Squats (5-8 reps, 5 sets, 60sec rest)

2)      Leg Press , feet low and high (10 reps, 5 sets, 60sec rest)

3)      Leg Extensions (8-10 reps, 4 sets, 30sec rest)

4)      Dumbbell Set-ups (10 reps, 3 sets, no rest)

Superset… with Dumbbell Walking Lunges (20 steps, 3 sets, no rest)

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Friday – Arms, Abs & 20min HIIT Cardio

1)      Barbell Biceps Curls (8-10 reps, 4 sets, 60sec rest)

2)      Smith Machine Narrow Tricep Press (10 reps, 4 sets, 60sec rest)

3)      Dumbbell Hammer Curls (10reps, 4 sets, 30sec rest)

4)      Rope Cable Tricep Press Downs (10 reps, 4 sets, 30sec rest)

5)      Bench Leg Raises (max reps, 3 sets, 15 sec rest)

6)      Bench In & Outs (max reps, 3 sets, 15 sec rest)

7)      Bench Crunch with Medicine Ball (max reps, 3 sets, 15 sec rest)

Saturday – OFF