WORKOUT PROGRAMS

(Advanced)

KATE BANNON WELLNESS

Week 5/6

Monday - Legs & Calfs

Instructions:

Legs and calfs :

15-20 reps each 1 set run through 3 times 

warm up 10 min 

Leg press 

single leg press 

Goblet squat 

sumo dead lift smith machine squat 

leg extension

lying leg curl 

calf raises  sets 15-20 

Wednesday - Bicep Core 

Instructions:

Bicep Core intervals Circuit 

15-20 reps 45-60 sec intervals

1 set each 3 times through 

 

Warm up 10 min 

Straight bar bicep curl 

jump lunges 20

bench wide bi curl 15-20

pop squat 45-60 sec

Z Bar curl 15-20

plank jacks 45-60 sec

streaght barbell curl

side shuffle 45-60

bicycle crunches  45-60

plank taps 45-60 

medicin ball crunch  set 20 

in and out abs 45-60 sec

reverse crunch  set of 20 

Friday - Chest, Shoulders & Core

Instructions:

Circuit 

1 set each run through 3 times 

 

decline push up to burn out 

single arm flat bench chest press 15-20 each side 

flat bench chest press 15-20 reps 

decline barbell press 15-20

bear crawl 45-60 sec

front raise 15-20 reps 

low pulley upright row 15-20

bench hops 45-60 sec

plank 60 sec

opposite arm opposite leg 20 each side

plank toe taps 45-60 sec

ball plank crunch 15-20 

Saturday - Back & Triceps 

Instructions:

warm up 10 min

 

3 rounds 

pull up machine set of 15-20

bench tow taps 45-60 sec 

floor back extension 15-20

Climbers 45-60 sec

face pull 15-20

burpie 45-60 sec

cable row 15-20

pop squat 45-60 sec

rear delt fly on bench 15-20 reps 

over head tricep extension

triceps push down 

elevated dips 

 

10 min sprints 20 sec on 20 sec off 

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