Workout Routine

Mina Class 3 Day

by ethey

Monday Class Tuesday Upper A Stairmaster 20min Wednesday Legs Thursday Upper B Stairmaster 20min Friday Class

Workouts

Upper A Stairs 20 Min

Stairmaster

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Stairmaster

1 sets

incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

incline dumbbell press

3 sets

Dumbbell shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Dumbbell shoulder press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

lateral raise

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

overhead triceps extensions

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec
4
@RPE7
10
100 sec

tricep pushdown

4 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec
4
@RPE7
15
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

squat

4 sets

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 2.27 kg.

Glute Bridge

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

romanian deadlift

3 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

step-up

3 sets

Upper B Stairs 20 Min

Stairmaster

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Stairmaster

1 sets

Assisted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

Assisted Pull Up

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

lat pulldown

3 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
100 sec
2
@RPE7
10
100 sec
3
@RPE7
10
100 sec

dumbbell row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
12
100 sec
2
@RPE7
12
100 sec
3
@RPE7
12
100 sec

curl

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

face pull

3 sets