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Free personalized workout plan
Day 1: Day A | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Warm up: 5 minutes
Specific: Every apparatus load half the weight required and execute 3 reps.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. 45 Degree Leg Press | 4 sets | 10 reps | 45s | -85% load |
2. Single Leg Hip Bridge | 4 sets | 10 reps | 45s | -With barbell on bench
-85% load |
3. Barbell Deadlift | 4 sets | 10 reps | 45s | -85% load |
4. Leg Extensions | 4 sets | 10 reps | 45s | -85% load
-Per side |
5. Lying Leg Curls | 1 set | 10 reps | 45s | -85% load
-Per side |
6. Thigh Abductor | 4 sets | 10 reps | 45s | -85% load
-Per side |
7. Thigh Adductor![]() | 4 sets | 10 reps | 45s | -85% load
-Per side |
8. Sled 45 Degree Calf Press![]() | 4 sets | 10 reps | 45s | -85% load
-Per side |
9. Crunch (on stability ball, arms crossed)![]() | 3 sets | 15 reps | 45s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lat Pulldown | 4 sets | 10 reps | 45s | -85% load |
2. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | 10 reps | 45s | -85% load |
3. Cable Standing Fly![]() | 4 sets | 10 reps | 45s | -85% load |
4. Bent Over Two-Dumbbell Row | 4 sets | 10 reps | 45s | |
5. Z Press | 4 sets | 10 reps | 45s | |
6. Seated Dumbbell Overhead Triceps Extension![]() | 4 sets | 10 reps | 45s | |
7. Machine Preacher Curls | 4 sets | 10 reps | 45s | |
8. Cable Reverse Crunch![]() | 4 sets | 10 reps | 45s | |
9. Dumbbell Side Bend![]() | 4 sets | 15 reps | 45s | -Per side |
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