WORKOUT PROGRAMS

(Pro)

KATE BANNON WELLNESS

Week 8/8

Monday - Legs

Instructions:

Warm up 10 

 

Barbell squat 3 sets 15 45 -60 sec rest in btw sets 

Smith Machine lunges 3 sets of 15 

Curtsy lunge 3 sets 15

Hamstring isolation  3 sets 15 

Cable Squat 3 sets of 15

deadlift 3 sets 15 

Wednesday - Chest & Triceps 

Instructions:

Warm  up 10 min

 

 

1 min rest in betwn sets 

 

Chest fly cable machine 3 sets 15

decline push up 3 sets 15

incline barbell press 3 sets 15

flat bench fly 3 sets 15

overhead triceps extensions

skull crushers 3 sets 15

elevated dips 3 sets 15

tricep push ups 3 sets 15     

Friday - Back & Biceps & Sprints

Instructions:

 

-- Warm up 10 min 

1 min rest in btw sets 

 

wide pull ups with bands 3 sets 15

underhand grip pull ups with bands 3 sets 15

bent over barbell row 3 sets 15

single arm row 3 sets 115 each side 

cable row 3 sets 15

low pulley bicep curl 3 sets 15

Rope bicep curl 3 sets 15

alternating bicep curls 3 sets of 15 

 

 

Sprints on the treadmill  20 sec on 20 sec off for 12 min 

Saturday - Core & Cardio 

Instructions:

warm up 10 min

 

3 rounds below 

 

Crunch 20 reps

dumbell fly crunch 20 reps

dumbbell opposite arm opposite leg  20 each side 

reverse crunch 20 reps 

side plank with dumbbell swing 20 reps each side 

bicycle  20 reps 

 

30 min of cardio 

Saturday - Shoulder & Cardio 

Instructions:

Warm up 10 min 

 

1 min rest in btw sets 

 

Arnold press 3 sets 15

face pull 3 sets 15

upright row 3 sets 15

lateral raise 3 sets of 15

front raise 3 sets of 15 shoulder taps 1 min 

 

 

30 min of cardio

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