Workout Routine

4 day routine

by valefal

My fav exercises from the PT sessions + extras

Workouts

Legs & Glutes

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec

Hip Adduction

2 sets

Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

Sumo Squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

romanian deadlift

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

hip thrust

3 sets

good morning

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

good morning

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec

leg press

3 sets

Single Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec

Single Leg Press

3 sets

single-leg kickbacks

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

single-leg kickbacks

3 sets

Upper Body

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Chest Press

3 sets

Chest Flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Chest Flys

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

pullovers

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec

seated shoulder press

3 sets

Standing Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

Standing Rear Delt Fly

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

triceps kickback

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec

lat pulldown

3 sets

Assisted Pull-Ups

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

Assisted Pull-Ups

2 sets

Hamis, Glutes & Abs

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

bulgarian split squat

3 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

step-up

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

Hyperextensions

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Hip Abduction

3 sets

Single Leg Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec

Single Leg Hip Abduction

2 sets

Abs Time

Single Arm Standing Marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
30 sec
2
–
–
30
30 sec
3
–
–
30
30 sec

Single Arm Standing Marches

3 sets

Two-Arms Standing Marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
30 sec
2
–
–
30
30 sec
3
–
–
30
30 sec

Two-Arms Standing Marches

3 sets

Around the Worlds

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
30 sec
2
–
–
30
30 sec
3
–
–
30
30 sec

Around the Worlds

3 sets

Weighted Arms and Legs Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Weighted Arms and Legs Extension

3 sets

Weighted Dead Bugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20
30 sec

Weighted Dead Bugs

3 sets

Weighted Bridge Toe Taps

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
20
30 sec
3
–
–
20
30 sec

Weighted Bridge Toe Taps

3 sets

Table Top Toe-Taps

Set
Intensity
Weight
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Table Top Toe-Taps

3 sets

V up to side to side

Set
Intensity
Weight
Reps
Rest time
1
20
30 sec
2
20
30 sec

V up to side to side

2 sets

In and outs

Set
Intensity
Weight
Reps
Rest time
1
8
30 sec
2
8
30 sec

In and outs

2 sets