Workout Routine

Pump Work

by Lauren529

For each workout, treat it as if it is circuit training. (1st exercise, 2nd exercise, 3rd, 4th, Rest for 60 seconds, back to 1st)

Workouts

Bodacious Booty

Cable Side kick back

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable Side kick back

3 sets

glute kickback

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

glute kickback

3 sets

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec
3
–
–
10 +
amrap
57 sec

step-up

3 sets

Cable RDL

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

Cable RDL

3 sets

Tricep Torture (Smith Machine)

Banded Pushups Wide grip

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

Banded Pushups Wide grip

3 sets

Banded Pushups Close grip

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

Banded Pushups Close grip

3 sets

Backtastic (smith machine)

upright row

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

upright row

3 sets

bent over row

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

bent over row

3 sets

Smith RDLs

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

Smith RDLs

3 sets

Crying Quads

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

bulgarian split squat

3 sets

Bulgarian split squat (body weight)

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

Bulgarian split squat (body weight)

3 sets

Banded Sissy squats

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

Banded Sissy squats

3 sets

Sissy squats

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

Sissy squats

3 sets

Reclined Hero Pose

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

Reclined Hero Pose

3 sets

Sharpened Shoulders

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

cable lateral raise

3 sets

Delt Cable Y-raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Delt Cable Y-raise

3 sets

Cable face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable face pull

3 sets

Bangin Biceps

Supinated dumbbell curls

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

Supinated dumbbell curls

3 sets

Pronated Dumbbell Curls

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

Pronated Dumbbell Curls

3 sets

hammer curl

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

hammer curl

3 sets

Blasted Boobies

Dumbbell press- Floor

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Dumbbell press- Floor

3 sets

Med Ball toss and catch

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

Med Ball toss and catch

3 sets

skull crushers

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

skull crushers

3 sets

Push ups

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

Push ups

3 sets