Workout Routine

Rissas Routine

by beervan

Workouts

Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

bench press

3 sets

Forward Lunges (Alternate Legs)

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

Forward Lunges (Alternate Legs)

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

overhead press

3 sets

Hip Bridge

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

Hip Bridge

3 sets

Lateral Leg Raise (one side per set)

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec
5
30 sec
6
30 sec

Lateral Leg Raise (one side per set)

6 sets

Treadmill 30 minutes

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Treadmill 30 minutes

1 sets

Tuesday

Treadmill 30 minutes

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Treadmill 30 minutes

1 sets

Wednesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

deadlift

1 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

lat pulldown

3 sets

curl

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

curl

3 sets

seated cable row

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

seated cable row

3 sets

Sit Ups

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

Sit Ups

3 sets

Treadmill 30 minutes

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Treadmill 30 minutes

1 sets

Thursday

Treadmill 30 minutes

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Treadmill 30 minutes

1 sets

Friday

plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

plank

3 sets

Hip Bridge

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

Hip Bridge

3 sets

Mountain Climbers

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

Mountain Climbers

3 sets

Frog Squat

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

Frog Squat

3 sets

tricep pushdown

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

tricep pushdown

3 sets

Treadmill 30 minutes

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Treadmill 30 minutes

1 sets