WORKOUT PROGRAMS

(Advanced)

KATE BANNON WELLNESS

Week 1/6

Monday - Legs & Calfs

Instructions:

Legs and calfs :

Every exercise 3 sets of 12 45 sec rest in btw with all 

Leg Press 3 sets 12 45 sec rest

calf raises 3 sets 12 

Smith Machine Squats 3 sets 12   

Sumo Squats 3 sets 12 

Leg Extension 3 sets 12

Seated Calf Raises 3 sets 12  

Wednesday - Chest & Triceps 

Instructions:

Chest:

Push up 3 set 12  45 sec rest 

incline chest press 3 sets 12

flat bench chest press 3 sets 12

Cable Fly 3 sets 12

Triceps:

Close grip chest press

Skull crushers 

single are tricep extension

over head tricep extension 

Friday - Shoulders & Core

Instructions:

Shoulders:

Seated Shoulder press 3 set 12 45 sec rest

Standing lateral raise 3 sets 12

Smith machine shoulder press 3 set 12 

Cable upright row 3 sets 12

Rear delt  fly 3 sets 12

 

Core:

Core 1 set 20/25 each 

Revers crunch

Bench climbers

in and out heel taps 

frog crunch  

Saturday - Back & Biceps 

Instructions:

Back:

Pull up with Bands 3 sets 12 all with 45 sec rest in btw

Lat Pulldown 3 sets 12

Cable Face pull 3 set 12

Cable row 3 sets 12

Alternating Dumbbell bent over row 3 sets 12 each side 

Biceps:

Z Bar Bicep curl

Wide Dumbbell bicep  curl

Cable straight bar bicep curl 

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