Workout Routine

🏋🏼‍♀️

by Thalia

Starting TM is 90% of 1RM.

Workouts

🦵

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
10
90 sec
2
@RPE9
10
90 sec
3
@RPE6
3 +
amrap
90 sec

bulgarian split squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
10
60 sec
2
85% 1RM
10
60 sec
3
85% 1RM
3 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
@RPE6
10
60 sec

leg extension

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

romanian deadlift

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

hip thrust

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE6
8
60 sec

cable kickback

3 sets

💪

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE6
8
60 sec

seated shoulder press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

seated cable row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

hammer curl

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

single arm triceps extension

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

front raise

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

preacher curl

2 sets

🦵

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

step-up

2 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Hyperextensions

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg press

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

calf raise

3 sets

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
@RPE6
8
60 sec

Hip abduction

3 sets