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Workout Routine: Margret Gnarr

Last Updated on January 7, 2021

 Monday: Legs & Glutes

Squats (Deep) 8 – 12 reps x 4 sets
Cable Kickbacks 8 – 12 reps x 4 sets
Buttblaster (Smith) 8 – 12 reps x 4 sets
Legpress 15 reps x 4 sets

SUPERSET 8 – 12 reps x 4 sets
Leg extension
Leg curls

Kickbacks (All the way up and half way up) 10 reps x 4 sets

 Tuesday: Back & Abs

Pullups with assistance 8 – 12 reps x 4 sets
Lat Pulldown wide grip 8 – 12 reps x 4 sets
Pulldown close grip 8 – 12 reps x 4 sets
seated cable row 8 – 12 reps x 4 sets
T-bar row 8 – 12 reps x 4 sets
straight arm pulldown 8 – 12 reps x 4 sets

SUPERSET 15 reps x 4
Cable crunches
Hyperextensions

sit ups in declined bench 15 reps x 4 sets
sit ups with medicine ball (slowly down) 10 reps x 4 sets

 Wednesday: Plyometrics and Hamstrings

Plyo Box jumping:
Jump without a running start 5 x 2, 3 x 2, 1 x 2
Jump without a running start from a bench 5 x 2,3 x 2,1 x 2
jump on one foot without a running start 5 x 2, 3 x 2,1 x 2
Explosive box jumping between boxes (2 – 3 boxes) 5 x 4

Hamstring Hyperextensions 15 x 4 sets
Light Stiffed leg deadlift 15×4 sets
Leg curls 8 – 12 x 4 sets

 Thursday: Shoulders & Arms

Side lateral raise 10 reps x 4 sets
Seated dumbbell press 10 reps x 4 sets
Cable row rear-delt rows 10 reps x 4 sets
lever shoulder press 10 x 4 sets

Superset 10 reps x 4
Bicep curl
tricep kickback

Superset 10 reps x 4 sets
Cable curl
bench dips

Superset 10 reps x 4 sets
Preacher curl
bench press

Scull crusher 10 reps x 4 sets
concentration Curl 10 reps x 4 sets

 Friday: Glutes/Calf/Abs

Superset 4x

Lunges 10 each leg
Squats (deep) 10 reps

Cable kickbacks 10 reps x 4 sets
Legpress 20 reps x 4 sets

Calf raise 15 reps x 4 sets

Ab roller 10 reps x 4 sets
Crunches 10 reps x 4 sets
Leg raises 20 reps x 4 sets

Kettlebell swing 20 reps x 4 sets

Saturday: Stretching and light upper body

12:00 Stretching class at my gym

Bench-press 10 reps x 3 sets
Pushups 10 reps x 3 sets
Military shoulderpress 10 reps x 3 sets
Upright cable row 10 reps x 3 sets

Bench-press (Tricep) 10 reps x 3 sets
Scullcrusher 10 reps x 3 sets
Crossbody hammer curl 10 reps x 3 sets
Cable curl 10 reps x 3 sets

 Sunday: Rest

Rest

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