Workout Routine

Tim

by Nickg89

Workouts

Workout 1

Body Weight Squats

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Body Weight Squats

3 sets

Seated Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Seated Row

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Chest Press

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
10
30 sec

seated cable row

3 sets

Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Bicep Curls

3 sets

Tricep Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Tricep Extensions

3 sets

Workout 2

Single leg machine press

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

Single leg machine press

3 sets

Machine flys

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

Machine flys

3 sets

Machine Single Arm Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Machine Single Arm Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

lat pulldown

3 sets

Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Bicep Curls

3 sets

Tricep Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

Tricep Extensions

3 sets

Core Circuit (Complete after 1/2)

Russian Twists

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

Russian Twists

3 sets

plank

Set
Time
Rest time
1
45 sec
60 sec
2
45 sec
60 sec
3
45 sec
60 sec

plank

3 sets

Sit Ups

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

Sit Ups

3 sets

Lower Back Raise

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

Lower Back Raise

3 sets

Hip Circuit (To do twice a week)

Glute Bridge

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

Glute Bridge

3 sets

lateral leg raises

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

lateral leg raises

3 sets

Band Crab Walks

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

Band Crab Walks

3 sets