Weekly Workout Regimen (2019)

25-30 minutes intense cardio (elliptical, treadmill, swimming, biking, basketball, jumping rope, jumping jacks, combination)

Stretching routine

Active lifestyle outside of gym 

Front box jumps 

Lateral box jumps 

Broad jump 

Burpees

Ab roller (front/side)

Plank (front/side)

Ab exercises on mat 

Straight leg raises on pull up bar 

Crunches on pull up bar 

Bicycle kicks on pull up bar 

Sit ups on incline bench (weighted) med ball

Oblique torso rotations on machine 

L-sits on pull up bar 

Push ups (wide/narrow/decline)

Bicep curl machine 

Free weight bicep curls 

Pull ups (hammer/neutral grip)

Bicep curls with curled barbell

Tricep extension machine 

Seated dip machine

Kettle bell tricep extensions

Dual arm tricep pulley machine 

Hanging dips (weighted)

Standing tricep extension with barbell 

Pectoral fly machine 

Chest press machine 

Free motion chest press 

Pull ups (narrow grip)

Chin ups (palms facing you)

Free weight chest press on knees

Bench press 

Incline bench press

Hammer/neutral curls 

Rear deltoid machine

Lateral raise machine 

Lat pulldown machine (narrow/wide)

Row machine (neutral grip)

Pull ups (wide grip)

Dual arm seated row 

Kneeling single arm row on bench

Single arm barbell press

Overhead barbell press

T-bar row 

Standing row with barbell

Free weight lat raises

Rotary calf extension machine 

Standing calf raises 

Quadricep extension machine 

Prone hamstring curl machine 

Prone glute extension machine 

Leg press machine 

Squats 

Weighted lunges 

Deadlift (Romanian/standard)