Workout Routine

Lena & Franzi

by Baer451

Workouts

Day 1

Glute Leg Press

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

Glute Leg Press

2 sets

Ext. Rotated Hyperextension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec

Ext. Rotated Hyperextension

1 sets

Chest Supported Row 90° Elbow

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

Chest Supported Row 90° Elbow

2 sets

Wide Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec

Wide Grip Lat Pulldown

1 sets

Shoulder Press

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

Shoulder Press

2 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec

Chest Press

1 sets

Day 2

Hip Thrust

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

Hip Thrust

2 sets

Lean Forward Abduction Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec

Lean Forward Abduction Machine

1 sets

Kickback Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec

Kickback Machine

1 sets

Chest Supported Row (Elbow To Pelvis)

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

Chest Supported Row (Elbow To Pelvis)

2 sets

Chest Press

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

Chest Press

2 sets

Upright Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec

Upright Row

1 sets