WORKOUT PROGRAMS

(Pro)

KATE BANNON WELLNESS

Week 6/8

Monday - Legs

Instructions:

superset  one set straight after the other 45 seconds to one minute rest
 

Warm-up 10 minutes.
 

Leg press 10 reps.4 sets
Plyo  jumps 20 reps.

 

 

Smith machine lunge 4 sets of 10 

 jump lunges 10 each side.
 

 

Dead left. 3 sets 10
Seated leg curl.

 

 

Plié squat. 3 sets 12

Curtsy lunge

Wednesday - Chest & Shoulders 

Instructions:

Warm up 10 min 

 

Tri set 
Walking push-up set of 12

single arm chest press 10 reps 

bear crawl  45 sec-60 sec

 

Decline chest press 10 reps 

close grip chest press 10 reps 

pop squat 45-60 sec


 

Shoulder press smith machine. 10 reps 
Upright row row. 10 reps 

pop squat with dumbbell 45-60 sec
 


Around the world. set of 10

seated sholder press set 10 

toe taps 45-60 sec

Friday - Biceps & Triceps

Instructions:

 

Bicep tricep 3 to 6 week of eight week program. 

Warm up. 10 min 

 

Tri set  
Straight bar bicep curl set of 10
 Z-bar bicep curl. set 10
Side shuffles 45 seconds to 60 seconds.

 

 
Seated by wide bicep curl. set 10
Straight bar probably bicep curl. set 10

 Climbers. 45- 60 sec


Tricep  pushdown set 10 . 
Rope tricep pushed down set 10. 
Close and wide squat. 45-60 sec squat 

 

Try sept underhand grip. set 10 
Tricep kickback. set 10 
Tuck  jumps. 10/15 

Saturday - Back & Cardio 

Instructions:

Warm up 10 min

 

Tri set  3 rounds 

underhand pull up with bands set 12

face pull with bands set 10

high knees 45-60 sec

 

 

Tri set 3 rounds 

bench rear delt fly set 10

standing single arm delt fly set 10 

Skipping  45-60 sec

 

Tri set 3 rounds 

Bent over row set 10

bands Back retraction set 10

in and out abs 45-60 sec

 

20 min cardio 

Saturday - Calfs & Core 

Instructions:

Warm up 

 

Single leg calf raises 3 sets of 20 each side 

seated calf raises 3 set 15-20 45 sec rest in btw 

smith machine calf raises 3 sets of 15-20 

 

 

 

Core   4 rounds 1 min rest in btw 

Medicine ball rotation set of 20

toe tap with med ball set of 20

bench climbers set of 40

reverse crunch set of 20 

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