CW: Alice Matos Workout

0
9
Alice Matos Workout

Day 1: Lower body

  • ♀ Superset: Leg Extension with Leg Curls 3×12-18
  • ♀ Leg Press: 3×12-18
  • ♀ Superset: Squats with Switch Lunges 3×12-18
  • ♀ Superset: Lunges on the Smith Machine with Pop Squats 3×12-18
  • ♀ Superset: Walking Dumbbell Lunges with Free Weight Walking Lunges 3×12-18
  • ♀ Adduction Machine 3×12-18

Day 2: Upper Body

  • ♀ Pullovers: 3×12-18
  • ♀ Superset: Back Row Machine 3×12-18
  • ♀ Machine Shoulder Press: 3×12-18
  • ♀ Superset: Front Raises with Shoulder Side Raises 3×12-18
  • ♀ Superset: Cable Pushdowns with Body Dips 3×12-18

Day 3: Lower Body

  • ♀ Lunges: 3×12-18
  • ♀ Squats: 3×12-18
  • ♀ Leg Press Unilateral: 3×12-18
  • ♀ Superset: Glute Extension with Stiff Legged Deadlifts: 3×12-18
  • ♀ Abduction Machine: 3×12-18

Day 4: Upper Body

  • ♀ Chest Press Machine: 3×12-18
  • ♀ Superset: Front Raises with Seated Rows: 3×12-18
  • ♀ Shoulder Press: 3×12-18
  • ♀ Inclined Lateral Raises: 3×12-18

Day 5: Lower Body

  • ♀ Lying Hamstring Curls: 3×12-18
  • ♀ Seated Leg Curls: 3×12-18
  • ♀ Stiff Legged Deadlifts: 3×12-18
  • ♀ Lunges on Smith Machine: 3×12-18
  • ♀ Adduction Machine: 3×12-18

Cardio: 40 to 50 minutes of cardio on the Bike or Elliptical Machine 5x a week

LEAVE A REPLY

Please enter your comment!
Please enter your name here