Workout Routine: Rosie Chee

Last Updated on January 7, 2021

 Day #1

HIIT Run:

•   4 min jogging
•   24 x 20 sprint/10 sec easy
• 4 min jogging

Shoulders/Hamstrings (30 sec recovery between supersets):

SuperSet A:

• Behind-the-neck Barbell Military Press 4 sets x 12, 10, 8, 8
• Skip 4 x 100 revolutions

SuperSet B:

• Rear Delt Flyes 2 sets x 15
• Skip 2 sets x 100 revolutions

SuperSet C:

• Barbell Military Press 4  sets x 12, 10, 10, 8
• Skip 4 x 100 revolutions

SuperSet D:

• Plate Hammer Raises 2 x 15
• Skip 2  sets x 100 revolutions

SuperSet E:

• Single-Arm DB Lateral Raises 4 sets x 12 per side
• Skip 4 sets x 100 revolutions

SuperSet F:

• Plate Lateral Raises 2 sets x 15
• Skip 2 x 100 revolutions

SuperSet G:

• Stiff-Legged Barbell Deadlifts (on bench, reaching down 6 inches with the barbell) 4 sets x 12
• Skip 4 sets x 100 revolutions

SuperSet H:

• Swissball Leg Curls 2 sets x 15
• Skip 2 sets x 100 revolutions

Post-Weights Cardio:

• Recline Bike 20 min @ 110 -113 rpm
• Stretch 20 min

 Day #2

Skip x 300 revolutions

Arms/Abs (30 sec recovery between trisets):

TriSet A:

• Close-Grip BB Bicep Curls 4 sets x 8 reps
• Dips 4 sets x 8 reps
• Skip 4 sets x 100 revolutions

TriSet B:

• Incline Dumbell Bicep Curls 4 sets x 12, 12, 12, 10
• V-Bar Tricep Push-Down 4 sets x 10, 8, 8, 7
• Skip 4 sets x 100 revolutions

TriSet C:

• Dumbell Zottoman Curls 4 sets x 12
• Standing DB French Press 4 sets x 6
• Skip 4 sets x 100 revolutions

TriSet D:

• Swissball Crunch (270 to 180 degrees; feet on wall, knees at 90 degrees) 4 sets x 15
• Ab Rollout 4 sets x 15
• Plank 4 sets x 1 min

Post-Weights Cardio:

• Recline Bike 20 min @ 104 -108 rpm
• Stretch 31 min

 Day #3

HIIT Run:

• 4 min jogging
• 24 x 20 sprint/10 sec easy
• 4 min jogging
• Stretch 22 min

  Day #4

• Skip x 1,500 revolutions

Back/Chest (30 sec recovery between trisets):

TriSet A: