Workout Routine

M-F

by happyhippiehan

Workouts

Monday-Pull

pullup

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

pullup

2 sets

standing two-dumbbell bent over row

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

standing two-dumbbell bent over row

2 sets

lat pulldown

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

lat pulldown

2 sets

curl

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

curl

2 sets

hammer curl

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

hammer curl

2 sets

shrug

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

shrug

2 sets

Tuesday-Core

dead bugs

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

dead bugs

3 sets

Crunches

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

Crunches

3 sets

Heel taps

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

Heel taps

3 sets

Flutter kicks

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

Flutter kicks

3 sets

Scissors

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

Scissors

3 sets

plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

plank

3 sets

Wednesday-Cardio

Cardio

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec
5
60 sec

Cardio

5 sets

Thursday-Push

bench press

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

bench press

2 sets

lateral raise

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

lateral raise

2 sets

front raise

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

front raise

2 sets

overhead triceps extensions

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

overhead triceps extensions

2 sets

triceps kickback

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

triceps kickback

2 sets

push-ups

Set
Reps
Rest time
1
5
15 sec
2
5
15 sec
3
5
15 sec
4
5
15 sec

push-ups

4 sets

diamond push-ups

Set
Reps
Rest time
1
5
15 sec
2
5
15 sec
3
5
15 sec
4
5
15 sec

diamond push-ups

4 sets

wide-grip push-ups

Set
Reps
Rest time
1
5
15 sec
2
5
15 sec
3
5
15 sec
4
5
15 sec

wide-grip push-ups

4 sets

Friday-Legs

forward lunges

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

forward lunges

2 sets

side lunges

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

side lunges

2 sets

Wide Squats

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

Wide Squats

2 sets

Squats

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

Squats

2 sets

Narrow Squat

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

Narrow Squat

2 sets

donkey kicks

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

donkey kicks

2 sets

hip bridges

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

hip bridges

2 sets

lateral leg raises

Set
Reps
Rest time
1
10
15 sec
2
10
15 sec
3
10
15 sec
4
10
15 sec
5
10
15 sec

lateral leg raises

5 sets

Side leg lifts (inside &outside)

Set
Intensity
Weight
Reps
Rest time
1
10
15 sec
2
10
15 sec
3
10
15 sec
4
10
15 sec
5
10
15 sec

Side leg lifts (inside &outside)

5 sets