WORKOUT PROGRAMS

(Pro)

KATE BANNON WELLNESS

Week 3/8

Monday - Legs

Instructions:

45 sec rest in btwn sets 

leg press 4 sets 12

leg extension 4 sets 12 

step ups 3 sets 12 each side

 lying leg curl 4 sets 12

smith machine squat  4 sets 12

20- min cardio after session treadmill bike cross trainer HITT workout 

Wednesday - Chest & Triceps 

Instructions:

Warm up 10 min

 

Push up 3 sets 12

incline bench fly 3 sets 12

flat bench chest press 3 sets 12

tricep pushup on knees or toes 3 sets 10-12

overhead tricep extension 3 sets 12

rope tricep extention 3 sets 12

single calf raises 3 sets of 20 each side 

seated calf raises 4 sets 12 

Friday - Shoulders & Core

Instructions:

 

10 min warm up 

seated arnold press  3 set 12

standing lateral raise 3 sets 12

seated front raise 3 sets 12

shoulder press machine 4 sets 12

 

Core 20 reps each 3 rounds 

roman twist 20

plank 60 sec

opposite hand opposite toe  20 each side 

Climbers 20 reps 

side rotation 12 each side 

 

run through 3 times 

10 min cardio 

Saturday - Back & Biceps 

Instructions:

Pull up machine 3 sets 12

pull up with bands 3 sets 10

Cable row  4 sets 12

pull over 4 sets 12

rope Bicep curl  3 sets 12

Knee rope bicep curl 3 sets 12

Dumbell bi curl 3 sets 12

 

10-15 min of cardio

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