Workout Routine For : Monday : Back + Hiit & Tuesday : Legs (Quad and Hamstrings)


Monday : Back + Hiit(Boxing)

1. Pull ups on the asssisted pull up machine: 4 sets x 12 reps.


2. Lat pull down superset with assisted chin up: 3 sets x 12 reps.

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3. Neutral wide grip lat pull down superset with bent over row on the smith machine: 3 sets x 12 reps.


4. Single arm dumbbell row superset with straight arm pulldown: 3 sets x 12 reps.


Hiit (Boxing): 5 sets x 90 sec working and 30 sec rest between the rounds.




 Tuesday : Legs (Quad and Hamstrings)

Warm up: Leg extension: 3 sets x 20.


1. Squat: 5 sets x 8-10 reps.


2. Walking lunges: 3*15 superset with side walk with resistance band 3 sets x 12 reps.


3. Leg press: 4 sets x 12 reps.


4. Leg extension: 4 sets x 12-15 reps.


5. Lying leg curl: 4 sets x 10 reps.


6 . Seated leg curl: 3 sets x 12 superset with stiff leg deadlift with dumbbells 3 sets x 12 reps.


7. Standing calf raises: 5 sets x 15 reps.


8. Seated calf raises: 5 sets x 15 reps.





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