Workout Routine

Phase II

by Lauren529

Workouts

Quads/ Abs

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

Seated leg curl

3 sets

hack squat

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

hack squat

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

leg extension

3 sets

bulgarian split squat

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

bulgarian split squat

2 sets

prowler

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

prowler

2 sets

ab mat crunches

Set
Intensity
Weight
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

ab mat crunches

3 sets

Push/ Calves

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
10
100 sec
3
–
–
12
100 sec

incline bench press

3 sets

seated cable fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

seated cable fly

3 sets

machine flat press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

machine flat press

2 sets

cable cross tricep extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

cable cross tricep extension

3 sets

overhead rope extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
15
100 sec

overhead rope extensions

2 sets

hip loaded calf raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec

hip loaded calf raises

2 sets

Pull/ Abs

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec

chest supported rows

2 sets

bicep cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

bicep cable curl

3 sets

Lat flexion

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

Lat flexion

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

seated incline curl

3 sets

romanian deadlift

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

romanian deadlift

2 sets

side crunch hyperextensions

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

side crunch hyperextensions

3 sets

Conditioning

Kettlebell swings

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

Kettlebell swings

4 sets

Box jumps

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

Box jumps

4 sets

jump rope

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

jump rope

4 sets

Jump lunges

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

Jump lunges

4 sets

dumbbell clean and jerk

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

dumbbell clean and jerk

4 sets

Glutes/ Abs

hip thrust

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

hip thrust

2 sets

Smith RDLs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

Smith RDLs

3 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

good morning

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

Hyperextensions

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

goblet squat

3 sets

ab mat crunches

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

ab mat crunches

3 sets

Pull/ Delts

single arm cable pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

single arm cable pulldowns

3 sets

lat pulldown

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

lat pulldown

2 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

front raise

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
15
100 sec

seated cable row

2 sets

Delt Cable Y-raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
20
100 sec

Delt Cable Y-raise

3 sets

lying lateral raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
12
100 sec
3
–
–
15
100 sec

lying lateral raises

3 sets