Workout Routine

SULHC Summer Week 1

by chloechainey

Ladies, welcome to the first week of the gym programmes for summer!!

Obviously let me know if you have any questions / concerns, or if you need any alterations for injuries or lack of equipment.

Wessex love, Chloé xo

Starting TM is 50% of 1RM.

Workouts

Lower Body

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
60 sec
2
@RPE6
12
60 sec
3
@RPE6
12
60 sec
4
@RPE7
12
60 sec
5
@RPE7
12
60 sec

Hip Adduction

5 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
60 sec
2
@RPE6
12
60 sec
3
@RPE6
12
60 sec
4
@RPE7
12
60 sec
5
@RPE7
12
60 sec

Hip Abduction

5 sets

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
90 sec
2
@RPE7
10
90 sec
3
@RPE8
10
90 sec

Leg Press

3 sets

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
60 sec
2
@RPE6
10
60 sec
3
@RPE7
10
60 sec
4
@RPE7
10
60 sec

Leg Extension

4 sets

Bulgarian Split Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

Bulgarian Split Squat

4 sets

Heel-raised Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12 +
amrap
60 sec

Heel-raised Squat

4 sets

DB Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12 +
amrap
60 sec

DB Lunges

4 sets

Front Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
8
90 sec
2
@RPE6
8
90 sec
3
@RPE7
8
90 sec

Front Squat

3 sets

Superset (Below)

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Superset (Below)

1 sets

Forward Lunge

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

Forward Lunge

3 sets

Box Step-ups

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

Box Step-ups

3 sets

Single-leg Glute Bridges

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

Single-leg Glute Bridges

3 sets

Upper Body

Seated Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
60 sec
2
@RPE6
12
60 sec
3
@RPE6
12
60 sec

Seated Row

3 sets

LAT Pull Down

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
60 sec
2
@RPE7
10
60 sec
3
@RPE7
10
60 sec
4
@RPE7
10
60 sec

LAT Pull Down

4 sets

Seated Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
60 sec
2
@RPE7
10
60 sec
3
@RPE7
10
60 sec

Seated Shoulder Press

3 sets

Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
8
60 sec
2
@RPE7
8
60 sec
3
@RPE7
8
60 sec

Cable Lateral Raise

3 sets

Strict Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
10
90 sec
2
@RPE7
10
90 sec
3
@RPE7
10
90 sec
4
@RPE7
10
90 sec

Strict Press

4 sets

Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
90 sec
2
@RPE6
12
90 sec
3
@RPE6
12
90 sec
4
@RPE6
12
90 sec

Barbell Row

4 sets

DB Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
60 sec
2
@RPE6
12
60 sec
3
@RPE6
12
60 sec

DB Lateral Raises

3 sets

Single Arm Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
60 sec
2
@RPE6
12
60 sec
3
@RPE6
12
60 sec

Single Arm Row

3 sets

Superset (Below)

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Superset (Below)

1 sets

Press-ups

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

Press-ups

3 sets

Plank

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

Plank

3 sets

Ab Crunches

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

Ab Crunches

3 sets