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Posted 06 August 2013 by CutAndJacked.com

Workout Routine:


Marissa Rivero

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Monday: Bicep and Triceps /plyo

  • Dumbbell curls triceps rope extensions /superset: 3 sets x 20 reps
  • 1 minute sprint
  • Jump squats/ ice skaters: 3 sets x 20 reps
  • Hammer curls/assisted Dip / superset: - 3 sets x 20 reps
  • 1 Minute sprint
  • Tuck jumps / jump lunges: 3 sets x 20 reps
  • 20 minute abs
  • 30 min cardio

Tuesday: Back Workout: Back

  • Assisted pull ups wide grip, kettle bell swings: 3 sets x 25 reps
  • 2 minute run on 10% incline
  • Seated high row wide grip, plyo push ups: 3 sets x 25 reps
  • 2 min run on 10% incline
  • Straight Arm Row, Med ball slams: 3 sets x 25 reps
  • 2 min run on 10% incline
  • One arm dumbbell rows, tuck jumps: 3 sets x 25 reps
  •  45 minutes HIIT on treadmill (running/ fast walking on incline)

Wednesday:   Legs & Abs

  • Weighted Squats  4 sets x 25, jump squat on bosu: 4 sets x 30 seconds
  • 1 minute run at 75% of output
  • Weighted kurtsey lunge 4 sets x 25, sumo squat jumps: 4 sets x 30 seconds
  • 2 minute run at 75%
  • Donkey kicks on smith machine: 4 sets x 25 reps each leg,
  • Leap frogs: 4 sets x 30 seconds
  • 3 minute run at 75%
  • Weighted Sumo squats: 4 sets x 25 reps
  • Straight leg deadlifts: 4 sets x 25 reps
  • Weighted abs on decline bench: 3 sets x 25 reps
  • Roman chair holding dumbell with feet: 3 sets x 25 reps
  • 45 minutes HIIT cardio of your choice  

Thursday:   Chest

  • Dumbbell Press: 3 sets x 20 reps,
  • Pushups to failure
  • High knees: 1 set x 1 minute
  • Incline dumbbell press:  3 sets x 20 reps,
  • push ups feet on ball to failure
  • High knees: 1 set x 1 min
  • Cable flys:  3 sets x 20 reps
  • Standing Calf Raises: 4 sets x 20 reps
  • 5 sets of 35 weighted abs on incline bench, V ups
  • Cardio: 30 min

Friday:   Total body circuit  (high Tempo)

  • Squat to shoulder Press, Deadlifts to upright rows: 3 sets of 20
  • Alternating dumbbell curls, Skull crushers: 3 sets of 20 reps
  • Reverse Lunge with a high row, assisted pull ups: 3 sets of 20
  • Kurtsey lunge on box, weighted bridge on ball: 3 sets of 20
  • Assisted pullups, hack squats: 3 sets of 20
  • 45 minutes of cardio

Saturday: PLYO & Sprints (make sure to warmup and stretch properly)

  • 4 sets x 50 yrd sprints 1 minute rest between
  • Tuck jumps, jump lunges: 2 sets x 30 seconds
  • 3 sets x 50 yard sprints 1 minute rest between
  • 2 sets x 50 yrd sprints
  • 1 set x 100 yrd sprint
  • Cardio: 45 min

Sunday: Rest Day

CutAndJacked.com Interview with Marissa Rivero

 

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