Workout Routine

Bc intro

by cframe15

Workouts

Legs

squat

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

squat

3 sets

hip bridges

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

hip bridges

3 sets

lunge

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

lunge

3 sets

step-up

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

step-up

3 sets

calf raise

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

calf raise

3 sets

V ups

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec

V ups

1 sets

Upper body

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10 +
amrap
100 sec

push-ups

4 sets

single arm row

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

single arm row

3 sets

curl

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

curl

2 sets

triceps extension

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

triceps extension

2 sets

seated shoulder press

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

seated shoulder press

2 sets

shrug

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

shrug

2 sets

Leg lifts

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec

Leg lifts

1 sets

Legs 2

Supermans

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

Supermans

2 sets

Knee to elbows

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

Knee to elbows

2 sets

fire hydrants

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

fire hydrants

2 sets

single-leg kickbacks

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

single-leg kickbacks

3 sets

Clamshell

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

Clamshell

3 sets

plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec

plank

2 sets