START DATE : JANUARY 26 / 2024

RILLAMODE WORKOUT PLAN : Mathew Luo

“THE MAJOR KEY TOO YOUR BETTER FUTURE IS YOU”
*BE SURE TO WARM UP WALKING ON TREADMILL FOR 10-15 MIN . ITS IMPORTANT TOO HAVE A LIGHT SWEAT
GOING BEFORE STARTING WEIGHT TRAINING*

DAY 1
SETS REPS
CHEST/TRI’S

BARBELL BENCH PRESS 3-4 10-12 REPS

INCLINE DB PRESS 3-4 10-12 REPS

FLAT BENCH DB FLY’S 3-4 10-12 REPS

MACHINE INCLINE PRESS 3-4 10-12 REPS

STANDING CABLE FLY’S 3-4 10-12 REPS

CABLE OVERHEAD TRICEP

3-4 10-12 REPS
EXTENSIONS (ROPE)

TRICEP CABLE PULL

3-4 10-12 REPS
DOWNS (ROPE)

BOSU BALL CRUNCH 4 15-20 REPS

FLUTTER KICKS 4 30 REPS

CARDIO 25 MIN STAIRMASTER/INCLINE WALK

DAY 2
SETS REPS
BACK/BI’S
BACK HYPER EXTENSIONS 3 12-15 REPS

REVERSE GRIP BENT OVER

3-4 10-12 REPS
BARBELL ROWS

WIDE GRIP LAT PULL

3-4 10-12 REPS
DOWNS

SEATED CABLE ROWS

3-4 10-12 REPS
(WIDE GRIP)

SEATED MACHINE SINGLE

3-4 10-12 REPS
ARM ROWS

MACHINE SINGLE ARM

3-4 10-12 REPS
PREACHER CURLS

BARBELL CURLS 3-4 10-12 REPS

RUSSIAN TWISTS 4 30 REPS

HEEL TOUCHES 4 30 REPS

CARDIO 25 MIN STAIRMASTER/INCLINE WALK

 DAY 3
SETS REPS
LEGS/SHOULDERS

BOX JUMPS 3-4 10-12 REPS

SINGLE LEG STEP-UPS

3-4 10-12 REPS
(BODYWEIGHT/DB)

LEG PRESS 3-4 10-12 REPS

SPLIT SQUATS 3-4 10-12 REPS

LYING HAMSTRING CURLS 3-4 10-12 REPS

SEATED CALF RAISES 3-4 10-12 REPS

DB SHOULDER PRESS 3 10-12 REPS

MACHINE LATERAL RAISES 3 10-12 REPS

CABLE FRONT RAISES

3 12-15 REPS
(ROPE)

HANGING KNEE TUCKS 4 15-20 REPS

FLUTTER KICKS 4 20-30 REPS

SCISSOR KICKS 4 20-30 REPS

FRONT PLANK 2 60 SECOND HOLD

COOL DOWN 20 MIN ROLL OUT/STRETCH OUT YOUR LEGS

DAY 4
SETS REPS
ACTIVE REST DAY
STAIRMASTER 20 MIN LEVEL 7-9

BIKE 25 MIN RESISTANCE LEVEL 6-8

CRUNCHES 3 20 REPS

REVERSE CRUNCH WITH

3 15-20 REPS
LEG RAISE

BOSU BALL CRUNCH 3 15-20 REPS

RUSSIAN TWISTS 3 30 REPS

HEEL TOUCHES 3 30 REPS

FLUTTER KICKS 3 30 REPS

SCISSOR KICKS 3 30 REPS

FRONT PLANK 3 60 SECOND HOLD

SIDE PLANKS 3 30 SECOND HOLD EACH SIDE

COOL DOWN 10 MIN ROLL OUT/STRETCH