Legs - Pull - Push - Legs - Cardio & Abs

Created by

Maria Westheim

Legs

Monday

Hip Abduction (Machine)

Hip Abduction (Machine)

4 sets

Hip Thrust (Machine)

Hip Thrust (Machine)

4 sets

Lying Leg Curl (Machine)

Lying Leg Curl (Machine)

3 sets

Leg Extension (Machine)

Leg Extension (Machine)

4 sets

Calf Extension (Machine)

Calf Extension (Machine)

4 sets

Hip Abduction (Machine)

Hip Abduction (Machine)

4 sets

Back & Biceps

Tuesday

Pull Up

3 sets

Lat Pulldown (Cable)

Lat Pulldown (Cable)

3 sets

Single Arm Cable Row

Single Arm Cable Row

3 sets

Bicep Curl (Barbell)

Bicep Curl (Barbell)

3 sets

Chest, Shoulders & Triceps

Wednesday

Bench Press (Barbell)

Bench Press (Barbell)

6 sets

Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

3 sets

Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

3 sets

Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

4 sets

Triceps Pushdown

Triceps Pushdown

3 sets

Single Arm Triceps Pushdown (Cable)

Single Arm Triceps Pushdown (Cable)

2 sets

Quads & Calves

Thursday

Hack Squat (Machine)

Hack Squat (Machine)

4 sets

Leg Press (Machine)

Leg Press (Machine)

3 sets

Leg Extension (Machine)

Leg Extension (Machine)

4 sets

Calf Extension (Machine)

Calf Extension (Machine)

3 sets

Cardio & Abs

Friday

Cable Crunch

3 sets

Russian Twist (Weighted)

Russian Twist (Weighted)

3 sets

Crunch

3 sets

Lying Leg Raise

Lying Leg Raise

4 sets

Bicycle Crunch

3 sets

Plank

3 sets

Side Plank

2 sets

Walking

1 sets

Stair Machine

1 sets