Workout Routine

strong strong

by elephantfacts

Workouts

Workout A

Bodyweight Glute Bridge

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

Bodyweight Glute Bridge

3 sets

dumbbell row

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

dumbbell row

3 sets

box squat

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

box squat

3 sets

bench press

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

bench press

3 sets

romanian deadlift

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

romanian deadlift

3 sets

Side Lying Abduction

Set
Intensity
Weight
Reps
Rest time
1
30
100 sec

Side Lying Abduction

1 sets

plank

Set
Time
Rest time
1
120 sec
100 sec

plank

1 sets

side plank

Set
Time
Rest time
1
120 sec
100 sec

side plank

1 sets

Workout B

Elevated Single Leg Glute Bridge

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

Elevated Single Leg Glute Bridge

3 sets

lat pulldown

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

lat pulldown

3 sets

step-up

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

step-up

3 sets

seated shoulder press

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

seated shoulder press

3 sets

45° Back Extension

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

45° Back Extension

3 sets

Side Clam

Set
Intensity
Weight
Reps
Rest time
1
30
100 sec

Side Clam

1 sets

Crunch

Set
Intensity
Weight
Reps
Rest time
1
30
100 sec

Crunch

1 sets

Side Crunch

Set
Intensity
Weight
Reps
Rest time
1
30
100 sec

Side Crunch

1 sets

Workout C

Glute March

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

Glute March

3 sets

seated cable row

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

seated cable row

3 sets

Parallel Squat

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

Parallel Squat

3 sets

incline bench press

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

incline bench press

3 sets

single arm, single leg romanian dead lift

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

single arm, single leg romanian dead lift

3 sets

X-Band Walk

Set
Intensity
Weight
Reps
Rest time
1
20
100 sec

X-Band Walk

1 sets

RKC Plank

Set
Intensity
Weight
Reps
Rest time
1
100 sec

RKC Plank

1 sets

Rope Horizontal Chop

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rope Horizontal Chop

1 sets