Ebony McLaughlin Workout Program




Monday: Quads/ Calves



Front Squats heels elevated: 4 sets 15, 12, 10, 10

Leg Press feet close & low: 4 sets 10-12 reps

Barbell Walking Lunges: 4 sets 10 reps each leg

Dumbbell Deficit Bulgarian Split Squat: 4 sets 10-12 reps each leg

Sled Pull: 10 meters 4 sets

Leg Extension feet plantar flexed: 10 reps slow & 10 fast 4 sets

Leg Press Calf Raise: 4 sets toes straight, toes out, toes in 10-10-10 reps


Tuesday: Shoulders/ Arms


Giant set 4 set

Barbell Shoulder Press: x 10 reps

Dumbbell Lateral Raise: x 12 reps

Bent Over Rear Delt Raise: x 15 reps

 Incline Lying Dumbbell Front Raise:  x 20 reps

B1 Cable Hammer Curls: 4 sets 15 reps

B2 Tricep Dips: 4 sets 15 reps

C1 Barbell Curls: 21’s 4 sets

C2 Tricep Pushdown: 4 sets 15 reps

Wednesday:



Cardio either 20 minutes of Boxing / Tabata / HIT & Abs

Ab Circuit: 10 reps of each

Hanging garhammers

Hanging Leg Raises

Hanging Side Knee Raises

Swiss ball Pikes

Weighted V Ups


Thursday: Hamstrings/ Glute/ Calves


Barbell Squat: 4 sets 12-15 reps

Standing Leg Curl, Foot turned in: 4 sets 8-12 reps each leg

Barbell Romanian Deadlift: 4 sets 10-12 reps

Glute-Ham Raise: 4 sets 10-12 reps

Barbell Hip Thrust: 4 sets 10, 8, 6, 15

Goblet Squat: 4 sets 10-12 reps

Good Morning narrow stance: 10-12 reps

Standing Calf Raise Machine, Toes Out: 4 sets 10-12 reps

Seated Calf Raise, Toes In: 4 sets 15-20 reps


Friday: Back Biceps



Warm-up using stability ball: Hyperextensions 3 sets 15 reps s/s with

Supermans: 3 sets 15 reps

Giant set 4 sets of

Chinups: 6-8 reps

Front wide grip lat pull down: 10-12 reps

Narrow Neutral Grip Lat pull down: 10-12 reps

Underhand grip Seated Row: 10-12 reps

Straight arm pull down: 10-12 reps

Giant Set 4 sets of


EZ bar reverse curls: 10 reps

Barbell preacher curls: 12 reps

Cable hammer rope curls: 15 reps

Incline Dumbbell curls: 20 reps


Saturday: Plyometrics, Abs



Repeat circuit 5 times

Box Jumps: 20 reps

Pop Squats: 15 reps

Step Ups: 12 each leg

Switch Jump Lunges: 10 each leg

Single Leg Hip Raise: 10 each leg

Skipping 1 minute


TRX Ab Circuit 10 reps of each repeat 4 times


Plank: 1 minute hold

Mountain climbers: 20 reps each leg

Reverse crunch from plank position: 15 reps

Plank knees to chest: 12 reps

Plank Pikes: 10 reps


Sunday


Active Rest Day - Beach walk / rollerblading / bike ride