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  • Laura Workout 3

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    davidgarrigosa
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    This document outlines a 6-day full body workout program split into upper body, lower body, and HIIT sessions. Each day focuses on different muscle groups and includes 3-4 supersets or circuits of 4 sets of 9-15 reps. The program progresses over 8 weeks by increasing the number of reps each week for most exercises. Day 3 includes a 20 minute HIIT session alternating 30 seconds of exercise with 1 minute of rest. The program provides a well-rounded routine that works the entire body with compound and isolation exercises in superset and circuit formats.

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    This document outlines a 6-day full body workout program split into upper body, lower body, and HIIT sessions. Each day focuses on different muscle groups and includes 3-4 supersets or circuits of 4 sets of 9-15 reps. The program progresses over 8 weeks by increasing the number of reps each week for most exercises. Day 3 includes a 20 minute HIIT session alternating 30 seconds of exercise with 1 minute of rest. The program provides a well-rounded routine that works the entire body with compound and isolation exercises in superset and circuit formats.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    5 views1 page

    Laura Workout 3

    Uploaded by

    davidgarrigosa
    This document outlines a 6-day full body workout program split into upper body, lower body, and HIIT sessions. Each day focuses on different muscle groups and includes 3-4 supersets or circuits of 4 sets of 9-15 reps. The program progresses over 8 weeks by increasing the number of reps each week for most exercises. Day 3 includes a 20 minute HIIT session alternating 30 seconds of exercise with 1 minute of rest. The program provides a well-rounded routine that works the entire body with compound and isolation exercises in superset and circuit formats.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Day 1

    LOWER BODY + BOOTY


    Workout Sets Reps Week Reps
    Wide-stance squat 4 12 / DS Week 1 9-11
    Superset
    Single-leg deadlift 4 12 Week 2 12-15
    Glute cable kick-back 4 12 / DS Week 3 16-20
    Superset
    Plie squat 4 12 Week 4 21-25
    Reverse barbell lunge 4 12 Week 5 16-20
    Superset
    Step-up to kick-back 4 12 / DS Week 6 12-15
    Walking lunge with kick-back 4 30 Week 7 9-11
    Side lunge 4 12 / DS Week 8 6-8
    Day 2
    SHOULDER + BICEPS + ABS
    Workout Sets Reps
    Lateral raise 4 9/11 + DS
    Hammer curl 4 9/11 + DS
    Circuit
    Rear delt raise 4 9/11 + DS
    Plank up/down 4 9/11 + DS
    Shoulder press 4 9/11 + DS
    Incline biceps curl 4 9/11 + DS
    Circuit
    Front raise 4 9/11 + DS
    Kettlebell swing 4 15
    Toes to Bar 4 10
    Circuit Decline
    Plank/Side Plank/Med.
    Bench crunch +Ball
    toesPlank
    to 4 1 min
    air 4 10 each
    Set Lower Back Extension 45 4 1min
    Day 4 Day 3
    LOWER BODY HITT
    Workout Sets Reps Workout Sets Reps
    Incline treadmill walk 3 5min 15 incl *HIIT 20 minuts 30s on 1min off
    Warmup
    Lateral shuffle 3 30s / 30s
    circuit x3
    Treadmill walk 3 1min
    Hack squat 4 12 / DS
    Superset
    Forward lunge 4 12
    Curtsy lunge 4 12-15
    Superset
    Barbell deadlift 4 12 / DS
    Sumo deadlift 4 12-15
    Superset
    Leg extension 4 12 / DS
    Leg curl 4 12-15 / DS
    Superset
    Barbell hip thruster 4 12-15
    Day 5
    BACK/TRICEPS
    Workout Sets Reps
    Lat pulldown 4 9/11 + DS
    Triset Overhead triceps rope extension 4 9/11 + DS
    Jump Rope 4 30s
    Seated row 4 9/11 + DS
    Triset Triceps kick-back 4 9/11 + DS
    Jump rope 4 30s
    Straight bar pushdown 4 9/11 + DS
    Triset Bench overhead triceps 9/11 + DS
    Pressdown 4
    Jump rope 4 30s
    Reverse grip pulldown 3 9/11 + DS
    Triset Triceps Rope pushdown 3 9/11 + DS
    Jump Rope 3 30s
    Day 6
    CHEST/BICEPS/ABS
    Workout Sets Reps
    Spiderman push-up 4 9/11 + DS
    Triset Hammer curl 4 9/11 + DS
    Plank up/down 4 30s / 30s
    Incline chest press 4 9/11 + DS
    Triset Incline biceps curl 4 9/11 + DS
    Weighted Crunch 4 15
    Cable Fly 4 9/11 + DS
    Triset Cable Curl 4 9/11 + DS
    Stability-ball knee tuck 4 15
    Cable fly 3 9/11 + DS
    Triset Biceps curl on cables 3 9/11 + DS
    Side plank Reach through 3 15

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