Workout Routine

Annabelle & Franka

by Baer451

Workouts

Lower Body I

Bulgarien Split Squat

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

Bulgarien Split Squat

3 sets

Hyperextensions

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

Hyperextensions

3 sets

Kickback Machine

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

Kickback Machine

3 sets

Upper Body I

Chest Press

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

Chest Press

2 sets

Chest Supported Row 45° Elbow

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

Chest Supported Row 45° Elbow

2 sets

Shoulder Press

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

Shoulder Press

2 sets

Wide Grip Lat Pulldown

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

Wide Grip Lat Pulldown

2 sets

Lower Body II

hip thrust

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

hip thrust

3 sets

Leg Press (High Feet)

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

Leg Press (High Feet)

3 sets

Step Up

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

Step Up

3 sets

Upper Body II

Chest Supported Row 90° Elbow

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

Chest Supported Row 90° Elbow

2 sets

Chest Press

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

Chest Press

2 sets

Chest Supported Row (Elbow To Pelvis)

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

Chest Supported Row (Elbow To Pelvis)

2 sets

Shoulder Press

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

Shoulder Press

2 sets