Workout Routine: Rosie Chee

Last Updated on January 7, 2021

• Single-Arm Bent Over Dumbell Rows 6  sets x 8 per side
• Push-Ups (feet on bench, hands on DB) 6 sets x 8
• Skip 6 sets x 100 revolutions

TriSet B –

• Supinated Bent Over barbell Rows 4 sets x 6
• Incline BB Bench Press 4 sets x 8
• Skip 4 sets x 100 revolutions

TriSet C –

• Neutral Grip Seated Row (each hand with individual handle) 4 sets x 12
• Cable CrossOvers 4 sets x 12
• Skip 4 sets x 100 revolutions

Post-Weights Cardio:

• Recline Bike 20 min @ 102-104 rpm
• Stretch 29 min

 Day #5

HIIT Run:

• 4 min jogging
• 12 sets x 20 sec sprint/10 sec easy
• 10 min jogging

Full-Body (30 sec recovery between trisets/skipping):

TriSet A:

• Rope Crunches 3 sets x 15
• Reverse Curls (on floor) 3 sets x 10
• Ab Rollout 3 sets x 15
• Skip x 300 revolutions

TriSet B:

• Dumbell Bicep Curls 3 x 21s
• Dumbell Hammer Curls 3 x 10
• Alternate Dumbell Hammer Bicep Curls 3 x 15 per side
• Skip x 300 revolutions

TriSet C:

• Rear Flyes 3 sets x 10
• Plate Lateral Raises 3 sets x 15
• Plate Hammer Raises 3 sets x 10
• Skip x 300 revolutions

TriSet D:

• Neutral Grip Seated Row (each hand with individual handle) 3 x 10
• Side-to-side DB Push-Ups (feet on floor, hands on DB) 3 x 10
• Stiff-Legged BB Deadlifts (on bench, reaching down 6 inches with the BB) 3 x 10
• Skip x 300 revolutions

Post-Weights Cardio:

• Recline Bike 20 min @ 102-104 rpm
• Stretch 20 min

 Day #6

• Run 7 miles @ 4.9 min/mile pace
• Stretch 20 min

 Day #7: OFF