• Scorp

Workout With Me!

Updated: Dec 5, 2020

Check out my weekly workout schedule here! Workout with me and start getting fit today. Workouts are broken down into my warmup, plus my actual workout routine and cool down. My current fitness goals are to make big gains, and especially on my arms, back, legs and glutes, while keeping off the inches on my waist. I am naturally apple-shaped, gain most of my weight around my waist and back. I also have great muscle memory in my arms and legs. My workouts are catered to achieve my goals and can help you with those similar goals!


Thursday - Full Body

3 sets -

20lb (10lb each hand) Dumbbell Double Shoulder Press - Upright Dumbbell Row 10x


4 sets-

50lb (25lb each hand) Dumbbell Dead Lift 15x

50lb (25lb each hand) Dumbbell Walking Lunge 14x


3 sets -

15lb Dumbbell Side Leg Lift (Left) 15x

15lb Dumbbell Side Leg Lift (Right)15x

15lb Dumbbell Courtesy Lunge 15x


4 sets -

20lb Barbell Bent Arm Row 15x - Barbell Curl 15x


3 sets (circuit) -

Push Up 10x

Froggers 20x

High Knees 50x


To Failure -

Burpee with push-up (31 reps)


Friday - Rest Day


Saturday - Leg/Glute

Glute Activation warmup (used exclusively with the Real Big Booty Set)

1-2 Sets: Seated Band Hip Abduction 10-15 Reps

1-2 Sets: Banded (Pink/Purple double-banded with Large Band) Underhand Dead 10-15 Reps

1-2 Sets Banded Side Walks (Pink/Purple double-banded) 15-20 Reps (add extra forward squats)

1-2 Sets (Left) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps

1-2 Sets (Right) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps

2-3 Sets Banded Hip Thrust (Pink/Purple double-banded) 10-15 Reps (add abduction)

1-2 sets (Left) Glute Kickbacks (w/ Pink Band) 10-15 Reps

1-2 sets (Right) Glute Kickbacks (w/ Pink Band) 10-15 Reps

1-2 sets Banded Squats (w/ Large Band) 50 Reps


3 sets -

80lb Glute Bridge 15x

15lb Kettleball Single Leg Dead Lift (left) 20x

15lb Kettleball Single Leg Dead Lift (right) 20x


4 sets -

25lb Kettleball Swings 15x

25lb Kettleball Stiff Leg Dead Lift 15x


4 sets -

80lb Glute Bridge 15x


4 sets -

30lb (15lb each hand) Bulgarian Split Lunge (left) 10x

30lb (15lb each hand) Bulgarian Split Lunge (right) 10x

10lb Medicine Ball Throw to Squat


4 sets -

80lb Glute Bridge 15x


4 sets -

15lb Dumbbell Donkey Kickback (left) 15x

15lb Dumbbell Donkey Kickback (right) 15x

40 lb Kneeling Squat 15x

4 sets -

40lb Side Lunge (left) 10x

40lb Side Lunge (right) 10x


3 sets -

50lb Smith Machine Standard Squat 10x


3 sets -

70lb Smith Machine Standard Squat 7x


3 sets -

90lb Smith Machine Standard Squat 5x


VACATION

Sunday - Core

3 sets -

Alt Toe Touch Kick 20x

Hand to Toe 20x


3 sets -

V-Crunch (left) 15x

V-Crunch (right) 15x

Side Plank Lift (left) 10x

Side Plank Lift (right) 10x

4 sets -

Sit Ups 10x

Leg Raise 10x


3 Sets -

Reverse Crab Toe Touch 20x

Frogger Jumps 20x

Monday - Rest day


Tuesday - Leg/Glutes

Glute Activation warmup (used exclusively with the Real Big Booty Set)

1-2 Sets: Seated Band Hip Abduction 10-15 Reps

1-2 Sets: Banded (Pink/Purple double-banded with Large Band) Underhand Dead 10-15 Reps

1-2 Sets Banded Side Walks (Pink/Purple double-banded) 15-20 Reps (add extra forward squats)

1-2 Sets (Left) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps

1-2 Sets (Right) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps

2-3 Sets Banded Hip Thrust (Pink/Purple double-banded) 10-15 Reps (add abduction)

1-2 sets (Left) Glute Kickbacks (w/ Pink Band) 10-15 Reps

1-2 sets (Right) Glute Kickbacks (w/ Pink Band) 10-15 Reps

1-2 sets Banded Squats (w/ Large Band) 50 Reps


3 sets -

50lb Smith Machine Squat 10x


3 sets -

70lb Smith Machine Squat 7x


2 sets -

10lb Plate Hyperextension 10x


3 sets -

50lb Smith Machine Sumo Squat 10x


3 sets -

70lb Sumo squat 7x


4 sets -

70lb Deadlift 8x

50lb (25lb each hand) Slow Squat

4 sets -

80lb Side Leg Press (left) 10x

80lb Side Leg Press (right)10x


4 sets -

55lb Cable Pull Through 10x


4 sets -

25lb Dumbbell Outer Thigh Lifts 10x

50lb Dumbbells (25lb each hand) Calve Raises


Wednesday - Abs

3 sets -

Alt Toe Touch Kick 20x

Hand to Toe 20x

3 sets -

V-Crunch (left) 15x

V-Crunch (right) 15x

Side Plank Lift (left) 10x

Side Plank Lift (right) 10x

4 sets -

Sit-Ups 10x

Leg Raise 10x

3 Sets -

Reverse Crab Toe Touch 20x

Frogger Jumps 20x

VACATION


Last Week



Sunday - Rest Day


Monday - Cardio

HIIT

Warm-Up: 5-minute Walk Treadmill (highest incline)

15 rounds: 1:00 min run (4.0mph)/1:30 min walk (1.3mph)


Warm-Up: 5-minute Walk Stairmaster

15 rounds: 1:00 min run (Levell 10)/1:30 min walk (Level 2)


Tuesday - Rest Day


Wednesday - Full Body

Warm-Up -

10 min Stairmaster


3 sets -

20lb (10lb each hand) Dumbbell Plank - Arm Raise - Shoulder Press 10x

20lb (10lb each hand) Dumbbell Dead Life 15x

3 sets-

20lb (10lb each hand) Squat jump 15x

10lb Dumbbell Backward Lunge (left) 10x

10lb Dumbbell Backward Lunge (right) 10x


3 sets -

10lb Dumbbell Single Arm Row (left) 10x

10lb Dumbbell Single Arm Row (right) 10x


5 sets-

20lb Abdominal Crunch Machine 20x

Thursday - REST DAY


Friday - Leg/Glute Day

Warm-Up -

10 min Stairmaster

Glute Activation warmup (used exclusively with the Real Big Booty Set)

1-2 Sets: Seated Band Hip Abduction 10-15 Reps

1-2 Sets: Banded (Pink/Purple double-banded with Large Band) Underhand Dead 10-15 Reps

1-2 Sets Banded Side Walks (Pink/Purple double-banded) 15-20 Reps (add extra forward squats)

1-2 Sets (Left) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps

1-2 Sets (Right) Lying Hip Abduction (Pink/Purple double-banded) 10-15 Reps

2-3 Sets Banded Hip Thrust (Pink/Purple double-banded) 10-15 Reps (add abduction)

1-2 sets (Left) Glute Kickbacks (w/ Pink Band) 10-15 Reps

1-2 sets (Right) Glute Kickbacks (w/ Pink Band) 10-15 Reps

1-2 sets Banded Squats (w/ Large Band) 50 Reps

3 sets -

90lb Leg Press - 10x


3 sets -

180lb Leg Press - 10x


3 sets -

360lb Leg Press - 6x


3 sets -

360lb Leg Press - 10x


4 sets -

25lb Plate Landmine Squat 8x


4 sets -

60lb Leg Curl 10x - Superset: 70lb 5x


4 sets -

50lb Leg Extension 10x - Superset: 60lb 5x


3 sets -

30lb Dumbbell (15lb each hand)One Leg Step Up (left) 10x - Split Leg Lunge (left) 10x

30lb Dumbbell (15lb each hand)One Leg Step Up (right) 10x - Split Leg Lunge (right) 10x


4 sets-

60lb Glute Bridge (Small Bar) 15x

40lb (Small Bar) Side Leg Lunge (left) 10x

40lb (Small Bar) Side Leg Lunge (right) 10x

4 sets -

30lb Dumbbell (15lb each hand) Courtesy lunge alt sides 20x

30lb Dumbbell (15lb each hand) Dead Lift 15x


Saturday - Arm Day

Warm Up- Elliptical -10 min


4 sets -

22lb Tricep Pulldown 10x - superset - 27lb 5x


3 sets -

10lb Hammer Curl (left) 10x

10lb Hammer Curl (right) 10x


3 sets -

20lb (Small Bar) curls 10x

20lb (Small Bar) Standing Row 15x


3 sets -

5lb One Arm Bend (left) 20x

5lb One Arm Bend (right) 20x


3 sets -

10lb Dumbbell Tricep Extend 15x

20lb (Small Bar) Overhead Extension 10x


3 sets -

30-sec Plank

20 Plank to Shoulder tap


Bodied

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Scorp

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