Workout Routine

NYC

by sbarrera_4

🚲 15 min bike (pre-light) 30 min bike (post-moderate)

🏃‍♀️ 2 miles (pre-moderate) 2 miles (post-moderate)

Workouts

Monday: Arms + Shoulders + Cardio 🏃‍♀️

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

90-degree Cable External Rotation

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Curl - Straight Bar

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Seated Hammer Curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Tricep Pushdown | Straight Bar

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Tuesday: Legs + Cardio 🚲

elevated glute bridge

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Adductor

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

abductor

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Wednesday: Pull + Cardio 🏃‍♀️

close grip lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

rear delt fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

shrug

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Thursday: Legs + Cardio 🚲

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Adductor

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

abductor

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

MILES + ABS 💨

plank

Set

Time

Rest time

45 sec

100 sec

45 sec

100 sec

45 sec

100 sec

side plank

Set

Time

Rest time

45 sec

100 sec

45 sec

100 sec

45 sec

100 sec

45 sec

100 sec

45 sec

100 sec

45 sec

100 sec

Dumbbell Side Bend

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Controlled Bicycle

Set

Intensity

Weight

Reps

Rest time

100 sec

Cable crunch

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Standing Core Twist

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

hanging leg raises

Set

Reps

Rest time

100 sec

Workout Routine

NYC

Workouts

Monday: Arms + Shoulders + Cardio 🏃‍♀️

seated shoulder press

Set

Intensity

Weight

Reps

Rest time

seated shoulder press

4 sets

lateral raise

Set

Intensity

Weight

Reps

Rest time

lateral raise

4 sets

90-degree Cable External Rotation

Set

Intensity

Weight

Reps

Rest time

90-degree Cable External Rotation

4 sets

Curl - Straight Bar

Set

Intensity

Weight

Reps

Rest time

Curl - Straight Bar

4 sets

Seated Hammer Curl

Set

Intensity

Weight

Reps

Rest time

Seated Hammer Curl

4 sets

Tricep Pushdown | Straight Bar

Set

Intensity

Weight

Reps

Rest time

Tricep Pushdown | Straight Bar

4 sets

Tuesday: Legs + Cardio 🚲

elevated glute bridge

Set

Intensity

Weight

Reps

Rest time

elevated glute bridge

4 sets

leg extension

Set

Intensity

Weight

Reps

Rest time

leg extension

4 sets

leg curl

Set

Intensity

Weight

Reps

Rest time

leg curl

4 sets

calf raise

Set

Intensity