For those who need some help with workouts

Hey guys, I’m not gonna compete I but I do train some first responders in my area in fitness typically on work weeks I can’t see my clients I send them this workout routine that I’ll post down below good luck everyone.

Tip if you want to lose more weight quickly (only thing that worked for me) was to wear garbage bags and waist trainers under neath layers of clothing to get rid of water weight quickly. (Wrestling trick)

But good luck and feel free to reach out with questions. Sunday: Abs/ Cardio

• 10-15 Mins on the tread mill you set the speed
• Mountain Climbers 10 Reps 4 Sets
• Reverse Crunches (legs bent knees to your chest) 25 Reps 4 Sets (100 Total)
• Sit Ups- 20 Reps 5 Sets (100 Total)
• Leg Raises 10 Reps 3 Sets
• Plank 3 Times 45 Seconds
• Russian Twists 10 Reps 2 Sets
• Side Leg Raises 15 Reps 3 Sets
• Treadmill Light Jog/Walk 20 Mins

Monday: Legs and 🍑

• Body Weight Squat 20 Reps 3 Sets
• Dumbbell Squat 15 Reps 3 Sets
• Barbell Squad 10 Reps 3 Sets
• Leg Press 11 Reps 3 Sets
• Calf Press 7 Reps 3 Sets
• Thigh Machine Outer Press 15 Reps 3 Sets
• Thigh Macbine Inner Press 15 Reps 3 Sets
• Toe Touches 20 Times
• Take a break to stretch
• Wall Seating 3 Sets 40 Seconds
• Knee Highs 20 Seconds 3 Sets

Tuesday: Chest & Tricepts

• Push Ups 10 Reps 3 Sets
• Bench Press (very low weight ) 11 Reps 3 Sets Focus on form
• Dumbbell Chest Press Low Weight 11 Reps 3 Sets
• Cable Chest Press/Cross Over Low Weight 15 Reps 3 Sets
• Modified Push Ups 15 Reps 3 Sets
• Plank 30 Seconds 3 Sets
• Chest Press Machine Low Weight 11 Reps
• Incline/Decline bench Press 7 Reps 3 Sets
• Church Pull Downs 10 Reps 3 Sets
• Skullcrushes 10 Reps 3 Sets

Wednesday: Abs and Cardio

• Stretch for 20 Mins
• 10-15 Mins on the tread mill you set the speed
• Mountain Climbers 10 Reps 4 Sets
• Reverse Crunches (legs bent knees to your chest) 25 Reps 4 Sets (100 Total)
• Sit Ups- 20 Reps 5 Sets (100 Total)
• Dumbbell low weight holding jog on the treadmill

Thursday: Back and Biceps

• Lat Pull Down 9 Reps 3 Sets
• Lat Raises 9 Reps 3 Sets
• DeadLift 7-10 Reps 3 Sets
• Bicep Curls Seated 7 Reps 3 Sets
• Hammer Curls Seated 7 Reps 3 Sets
• Bent Over Lifts 11 Reps 3 Sets (moderate Weight)
• Rear Delt Raises 10 Reps 3 Sets
• Bicep Curls Standing 7 Reps 3 Sets
• Wrist Curls Seated 15 Reps 3 Sets

Friday: Legs and 🍑

• Jumping Jacks 4 Sets 20 Seconds Reps
• Body Weight Squat 20 Reps 3 Sets
• Dumbbell Squat 15 Reps 3 Sets
• Barbell Squad 10 Reps 3 Sets
• Leg Press 11 Reps 3 Sets
• Calf Press 7 Reps 3 Sets
• Thigh Machine Outer Press 15 Reps 3 Sets
• Thigh Macbine Inner Press 15 Reps 3 Sets
• Toe Touches 20 Times
• Take a break to stretch
• Wall Seating 3 Sets 40 Seconds
• Knee Highs 20 Seconds 3 Sets

Saturday is Rest Day.

Rinse and Repeat

WEEK TWO (AKA) SECOND STAGE OF WORKOUT DAY 1 CHEST

• BENCH PRESS 3x10 (3 SETS 10 Reps
• Bench Press- FAILURES (LIGHT WEIGHT UNTIL FAILURE)
• Incline BENCH 3x10
• Decline Bench 3x12
• Decline Bench Failures
• Dumbbell INCLINE/DECLINE/FLAT (ALL OF THESE ARE FAILURES
• Push ups 2x20
• Planks 2 Mins 3 times
• (FILL INS)

Day 2 BACK

• Dead LIFT- GO FOR PRS (personal record)
• LAT PULL DOWNS- PRS BABY LETS GO
• LAT PRESS- 3x12
• Lateral Rasies -4x6
• Lateral Flys- failures (low weight)
• Lay down lateral flys (use a bench for this exercise to failure
• Lay down dumbbell pull in (use a bench as well) exercise to failure
• Yoga stretches (20 mins) you did till failure 3 times take the break

Day 3 Shoulders and Chest

• Seated Shoulder Fly’s 3x10
• Seated Shoulder Rasies 3x15
• Bench Press 3x10
• Incline Bench 3x10
• Dumbbell Press 3x10
• Standing shoulder flys/and raises till failure
• Push ups 3x20

Day 4 Legs

• Squats 4x15
• Leg Press 4x15
• Cardio 5 Min Max On Treadmill
• Calf Raises 3x10
• Seated Leg Squeeze 3x10
• Seated Bench Hip Thrust 3x10
• Cardio 5 min Max Treadmill
• Squats PRs
• Standing Power Throw go for PR
• Sprint Drag Carry (modified for civilian gym)

Day 5 Arms/Cardio/Abs

• Bicep Curls 3x10
• Hammer Curls 3x10
• Bench laying down bicep curl 2x20
• Bench Hammer Curl 2x20
• Cardio 10 Mins Treadmill
• Tricep pull down 4x20
• Seated Triceps push up 3x10
• Seated triceps pull down 3x10
• Push ups 3x15
• Cardio 5 mins on treadmill
• Abdominal crunches till failure
• Weighted planks till failure
• Weighted Abdominal crunches