GC’s WEEKLY
KNOCKOUT
WORKOUT
Every
workout starts with a 10-minute warm
up on the treadmill. I end each workout with a
10-minute cool down on the treadmill, then stretch.
Monday: Legs and Quads (5 sets of 20)
Leg Extensions
Leg Press
Squats
Walking Lunges
Dumbbell Rear Lunges
Quad Crushers
Tuesday: Chest/Shoulders/Triceps (4 sets of 20)
Incline Flys
Shoulder Press Machine
Barbell Shoulder Press
Lateral Raises
Rear Flys
Triceps Extensions
Bench Dips
Triceps Kickbacks
Wednesday: Hamstrings (4 sets of 20)
Leg Curls (machine)
Barbell Deadlifts
Standing 1 leg curls
16
Thursday: Back/Biceps (4 sets of15)
Wide Grip Pull Ups
Lat Pulldown
Cable Rows
Dumbbell Rows
Preacher Curls
Dumbbell Curls
Barbell Curls
Friday: Glutes (4 sets of 15)
Lunges
Weighted Squats
Glute Kickbacks
Butt Blaster Machine
Saturday: Cardio and Abs ( 3 sets of 20)
1 hour Mix-Martial Arts
Crunches
Bycles
Narrow Crunches
Side Crunches right
Side Crunches lift
Sunday: Rest Day
BOD Fitness Lifestyle Magazine