Workout Routine

Julia FB

by Baer451

Workouts

FB I

bulgarian split squat

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

bulgarian 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

Seated Cable Row (Elbow 70°-90°)

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

Seated Cable Row (Elbow 70°-90°)

3 sets

Shoulder Press

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

Shoulder Press

3 sets

FB II

leg press

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

leg press

3 sets

hip thrust

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

hip thrust

3 sets

lat pulldown

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

lat pulldown

3 sets

Chest Press

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

Chest Press

3 sets

Lower-Body I

bulgarian split squat

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

bulgarian split squat

3 sets

romanian deadlift

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

romanian deadlift

3 sets

lunge

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

lunge

3 sets

SL Hip Thrust

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

SL Hip Thrust

3 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

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

leg press

3 sets

Hyperextensions

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

Hyperextensions

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 I

Seated Cable Row (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Seated Cable Row (Elbow 70°-90°)

2 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Chest Press

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

lat pulldown

2 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Shoulder Press

2 sets

hanging leg raises

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

hanging leg raises

3 sets

Upper-Body II

Seated Cable Row ( Elbow to Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Seated Cable Row ( Elbow to Pelvis)

2 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Shoulder Press

2 sets

Seated Cable Row (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Seated Cable Row (Elbow 70°-90°)

2 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
180 sec
2
–
–
6 +
amrap
180 sec

Chest Press

2 sets

Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
6 +
amrap
180 sec
2
6 +
amrap
180 sec

Sit-Ups

2 sets