Scribd
Upload
48 views3 pages

Workout Routine

The document outlines a detailed weekly workout routine focusing on different muscle groups each day. It includes exercises for legs, triceps, shoulders, chest, abs, booty, back, and biceps, along with cardio workouts. Each day consists of stretching followed by specific sets and repetitions for various exercises.

Uploaded by

htrixie21
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
48 views3 pages

Workout Routine

The document outlines a detailed weekly workout routine focusing on different muscle groups each day. It includes exercises for legs, triceps, shoulders, chest, abs, booty, back, and biceps, along with cardio workouts. Each day consists of stretching followed by specific sets and repetitions for various exercises.

Uploaded by

htrixie21
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Workout Routine

Monday (LEGS)
Stretch
Run Treadmill
Workout
4 Sets x10-12 Dumbbell Squat
4 Sets x10-12 Dumbbell Swing
4 Sets x10-12 Feet Together Squat
4 Sets x10-12 Leg Extension
4 Sets x10-12 DB Jump Squat
4 Sets x10-12 Donkey Calf Raises
4 Sets x8-10 One Leg Deadlift

Hip Exercises
Hip Thrusters
Side Leg Lifts
Standing Side Leg Lifts
Standing Leg Back Kicks
Prone Leg Lifts
Laying Leg Lifts with Bent Knee
Side Bottom Leg Lifts
Laying Thigh Squeezes With Ball
Laying Leg Openers with Resistance

Tuesday (TRICEPS, SHOULDERS, CHEST)


Stretch
Workout
4 Sets x10-12 Tricep Extensions
3 Sets x12-15 Tricep Lifts
3 Sets x12-15 Tricep Rear Lifts
Max Reps 45 Degree Pushups
4 Sets x15-20 Wrist Rotations

3 Sets x10-12 Shoulder Lifts


4 Sets x8-10 Shoulder Shrugs
4 Sets x10-12 Seated Row
4 Sets x8-10 Side Arm Raises
3 Sets x10-12 Plate Front Raise
3 Sets x8-10 Side to Front Raises

Wednesday (ABS & BOOTY)


Stretch
Run Treadmill
Workout
2 Sets x1 Min Quarter Crunches
2 Sets x1 Min Crunch with Rotation
2 Sets x1 Min Sit-ups
2 Sets x1 Min Elbow to Knee Crunch
2 Sets x1 Min Heel Touches
2 Sets x1 Min Side Crunches
2 Sets x1 Min Frog Crunches
2 Sets x1 Min In and Outs
2 Sets x1 Min Russian Twist
2 Sets x1 Min Half Burpees
2 Sets x1 Min Leg Raises
2 Sets x1 Bicycle Crunches

2 Sets x1 Min Kneeling Hip Thrust


3 Sets x10-12 Hip Extensions
3 Sets x10-12 Single Leg Deadlift
3 Sets x12-15 Squat
3 Sets x10-12 Dumbbell Glute Thrust
3 Sets x8-10 Dumbbell Pause Squat
3 Sets x8-10 Reverse Lunges
3 Sets x10-12 Frog Hip Thrust
3 Sets x10-12 Prone Frog Kicks
3 Sets x10-12 Hip Bridge Leg over Knee

Thursday (BACK and BICEPS)


Stretch
Workout
3 Sets x10-12 Bodyweight Rows
4 Sets x10-15 Bicep Curls Alternating
4 Sets x10-12 Reverse Grip Pulldowns
4 Sets x10-15 Bicep Curls with Hold
4 Sets x8-10 Plate Upright Row
3 Sets x10-12 Bicep Rotations
3 Sets x10-13 Pull ups
3 Sets x10-12 Double Row Pushdowns

Friday (CARDIO)
Stretch
2 Mile Run
Workout
3 Sets x30 Sec Jumping Jacks
3 Sets x30 Burpees
3 Sets x30 Bicycle Kicks
3 Sets x30 Sec In & Outs/Open & Close
3 Sets x30 Sec Sidetoside Jumps Squats
3 Sets x30 Shoulder Touches
3 Sets x30 Sec Jumping Lunges
3 Sets x30 Sec Running in Place
Bicycle Ride

You might also like