aussiecleopatra 
"I want to Transform My Body."
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I'm starting off at 4 days per week with a view to building up to 6 days per week when my energy levels increase
UBWO =
Chest
Dumbell bench press 3 sets of 8
Machine bench press 3 sets of 8
Shoulders
Machine shoulder press 3 sets of 8
Dumbell shoulder 3 sets of 8
Triceps
Dumbell tricep extension 3 sets of 8
Dips 3 sets of 8
Abs
Machine crunches 3 sets of 8
Reverse crunch 3 sets of 8
LBWO =
Quads
Incline leg press 3 sets of 8
Leg extension 3 sets of 8
Hams
Lying leg curl 3 sets of 8
Seated leg curl 3 sets of 8
Back
Lat pulldown 3 sets of 8
Row machine 3 sets of 8
Biceps
Dumbell bicep curl 3 sets of 8
Barbell bicep curl 3 sets of 8
Calves
Standing calf raise 3 sets of 8
Donkey calf raise 3 sets of 8
Workout Routine
Week A
Monday No workout
Tuesday 20 min HIIT and UBWO
Wednesday 20 min HIIT and LBWO
Thursday Spin class
Friday 20 min HIIT and UBWO
Saturday No workout
Sunday No workout
Week B
Monday No workout
Tuesday 20 min HIIT and LBWO
Wednesday 20 min HIIT and UBWO
Thursday Spin class
Friday 20 min HIIT and LBWO
Saturday No workout
Sunday No workout |
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