Workout Routine

💗🌸✨slay✨🌸💗

by lhall

Monday - Arms/Shoulders Tuesday - Legs Wednesday - Chest/Back Thursday - Core/Cardio Friday - Arms/Shoulders Saturday - Legs

Workouts

Arms/Shoulders

Cross Trainer Elliptical

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cross Trainer Elliptical

1 sets

Tricep Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Tricep Press

5 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

triceps extension

5 sets

Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Bicep Curls

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

lat pulldown

5 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Shoulder Press

5 sets

Cross Trainer Elliptical

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cross Trainer Elliptical

1 sets

Legs

Cross Trainer Elliptical

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cross Trainer Elliptical

1 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

leg extension

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

leg curl

5 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Leg Press

5 sets

Calf Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Calf Extension

5 sets

Glute

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Glute

5 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Hip Abductor

5 sets

Hip Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
5 +
amrap
100 sec

Hip Adductor

5 sets

Cross Trainer Elliptical

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cross Trainer Elliptical

1 sets

Chest/Back

Rowing

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Rowing

1 sets

Chest Press

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

Chest Press

1 sets

Incline Press

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

Incline Press

1 sets

Back Extension

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

Back Extension

1 sets

Pulldown

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

Pulldown

1 sets

Row

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

Row

1 sets

Cross Trainer Elliptical

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cross Trainer Elliptical

1 sets

Core/Cardio

Cross Trainer Elliptical

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Cross Trainer Elliptical

1 sets

Torso Rotation

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

Torso Rotation

1 sets

Abdominal Pro

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

Abdominal Pro

1 sets

Abdominal Plus

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

Abdominal Plus

1 sets

Abdominal Crunch

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

Abdominal Crunch

1 sets

Abdominal

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

Abdominal

1 sets

Cross Trainer Elliptical

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

Cross Trainer Elliptical

2 sets