Workout Routine

Hips, Core, and Rehab

by Pikamattiiyyy

Workouts

Push 1

bench press

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

bench press

3 sets

Flat Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

Flat Dumbbell Fly

2 sets

15 Degree Incline DB Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

15 Degree Incline DB Fly

2 sets

Push Down (Triple Mechanical Drop Set)

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

Push Down (Triple Mechanical Drop Set)

3 sets

DB Lateral Raise

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

DB Lateral Raise

3 sets

Reverse DB Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
0 sec

Reverse DB Fly

2 sets

Kneeling Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
0 sec

Kneeling Pallof Press

2 sets

suitcase carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
120 sec
2
–
–
2
0 sec

suitcase carry

2 sets

Pull 1

Smith Machine Calf Raise

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

Smith Machine Calf Raise

3 sets

45 Degree Incline DB Row

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

45 Degree Incline DB Row

3 sets

V-Grip T-Bar Row

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

V-Grip T-Bar Row

3 sets

Assisted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
0 sec

Assisted Pull Up

2 sets

Single Arm Pull Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Single Arm Pull Down

2 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Barbell Curl

2 sets

Incline DB Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Incline DB Curl

2 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

reverse curl

2 sets

GHR Sit Up

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

GHR Sit Up

3 sets

Legs 1

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Seated Leg Curl

2 sets

Hack Squat

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

Hack Squat

3 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

reverse lunge

2 sets

Machine Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Machine Hip Thrust

2 sets

Banded Clam

Set
Intensity
Weight
Reps
Rest time
1
20
90 sec
2
20
0 sec

Banded Clam

2 sets

Hip Flexor Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
0 sec

Hip Flexor Raise

2 sets

Copenhagen Plank

Set
Intensity
Weight
Reps
Rest time
1
90 sec
2
0 sec

Copenhagen Plank

2 sets

Push 2

Smith Machine Calf Raise

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

Smith Machine Calf Raise

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
0 sec

bench press

2 sets

push-ups

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
0 sec

push-ups

3 sets

30 Degree Incline DB Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

30 Degree Incline DB Fly

2 sets

JM Press

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

JM Press

3 sets

cable lateral raise

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

cable lateral raise

3 sets

Kneeling Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
0 sec

Kneeling Pallof Press

2 sets

Kettlebell Side Plank

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
90 sec
2
–
–
30
0 sec

Kettlebell Side Plank

2 sets

Legs 2

Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
0 sec

Lying Leg Curl

2 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

romanian deadlift

2 sets

Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
0 sec

Lunge

2 sets

Machine Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Machine Hip Thrust

2 sets

Banded Clam

Set
Intensity
Weight
Reps
Rest time
1
20
90 sec
2
20
0 sec

Banded Clam

2 sets

Hip Flexor Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
0 sec

Hip Flexor Raise

2 sets

Adductor Machine (Isometrics)

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
90 sec
2
–
–
30
0 sec

Adductor Machine (Isometrics)

2 sets

Pull 2

Machine Calf Raise

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

Machine Calf Raise

3 sets

Weighted Pull-Up

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

Weighted Pull-Up

3 sets

Machine Wide Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Machine Wide Row

2 sets

45 Degree Incline DB Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

45 Degree Incline DB Row

2 sets

Single Arm Machine Pull-Down

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

Single Arm Machine Pull-Down

3 sets

Machine Preacher Curl

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

Machine Preacher Curl

3 sets

Hammer Machine Preacher Curl

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

Hammer Machine Preacher Curl

3 sets

Dumbbell Curl (Mechanical Drop Set)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
0 sec

Dumbbell Curl (Mechanical Drop Set)

2 sets

Ab Machine

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

Ab Machine

3 sets