WORKOUT PROGRAMS

(Basic)

KATE BANNON WELLNESS

Week 1/4

Monday - Chest & Triceps

3 sets of 12 of each 

Instructions:

Chest:

1 Walking push up   3 sets 12

2 Incline chest press  3 sets 12

3 flat bench Fly 3 sets 12

4 incline chest press 3 sets 12

5 Close grip chest press 3 sets 12

 

Tricep: 

1 close push up 3 sets 12 

2 Straight bar tricep pushdown 3 sets of 12

3 elevated tricep dip 3 sets of 12 

4 under grip tricep pushdown  3 sets of 12

Wednesday - Back & Biceps 

3 sets of 12 of each 

Instructions:

Back:

1 Pull ups with Bands 3 sets 12 on all 

2 lat pull down 

3 Cable Row 

4 under hand lat pulldown

5 Face pull 

Biceps: 

1 Straight bar bi curl

2 z bar bi curl

3 dumbbell hammer curl 

4  Seated  bi curl with rope 

Thursday - Legs

Instructions:

Warm Up 10 Min Bike

 

1 st set 

Leg Press 3 sets 12    -45 sec rest 

 

Superset 

(Leg Extension  1 set of each back to back  for 3 sets 12

(Pop Squat       45 sec rest 

 

Superset 

(Goblet Squat    1 set of each back to back for 3 sets 12

(Mountain Climbers 30 sec   45 sec rest 

 

Superset 

(Hamstring Curl   1 set back to back for 3 sets of 12 

(Dead Lift      45 sec rest 

 

Core  3 Rounds 

Russin Twist 1 set 20 

Plank  1set 20

Hand to toe 1 set 20 both sides 

Leg switches 1 set 20 

Friday - Shoulders & Core

3 sets of 12 of each  

Instructions:

Shoulders:

1 seated shoulder press 

2 standing db lateral raise 

3 lying bench back fly

4 Z bar upright row 

5 Machine shoulder press

Core: 

1 Toe touches  20 reps of each 

2 cross toe touches 20 reps 

3 Bicycle 20 reps 

4 side plank twist 20 reps  both sides 

5up and down plank 20 reps 

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