Workout Routine

Mum’s Top Secret Bayshore Beginner Plan

by crinklecut94

Optimised for simplicity and the Bayshore gym.

Workouts

Titanium Knees🦿

Backwards Walking

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Backwards Walking

1 sets

Split Squat

Set
Intensity
Weight
Reps
Rest time
1
25
30 sec
2
25
100 sec

Split Squat

2 sets

Tibialis Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
0 sec

Tibialis Raises

1 sets

Longevity Muscles 💪🏻🏋️🏼‍♀️

Machine Incline Press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5 +
amrap
100 sec

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

Machine Incline Press

5 sets

Machine Leg Press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5 +
amrap
100 sec

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

Machine Leg Press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec
4
80% TM
5
100 sec
5
80% TM
5 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

lat pulldown

5 sets