Settimana 1-3

Exercise 1

Lying Knee Raise

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

Exercise 2

Russian Twist

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

45 Rest

Exercise 3

Plank

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

30sec Reps

Exercise 4

Side Plank Rotation

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

15+15 Reps

45 Rest

Exercise 5

Crunches

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20 Reps

60 Rest

Exercise 6

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 7

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

60 Rest

Exercise 8

Leg Extension

Equipment: Full Gym, Machine

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3 Sets

10 Reps

45 Rest

Exercise 9

Single Leg Bridge

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

Exercise 10

Step Up with Knee Raises

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

60 Rest

Exercise 11

Assisted Pull-up

Equipment: Full Gym, Machine

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3 Sets

10 Reps

30 Rest

Exercise 12

Chest Press Machine

Equipment: Full Gym, Machine

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3 Sets

10 Reps

Exercise 13

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

10 Reps

30 Rest

Exercise 14

Hip Abduction Machine

Equipment: Full Gym, Machine

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3 Sets

10 Reps

30 Rest

Exercise 15

Cable Curl

Equipment: Cable, Full Gym

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3 Sets

10 Reps

30 Rest

Exercise 16

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

10 Reps

30 Rest

Lying Knee Raise

Russian Twist

Plank

Side Plank Rotation

Crunches

Bodyweight Sumo Squat

Static Lunge

Leg Extension

Single Leg Bridge

Step Up with Knee Raises

Assisted Pull-up

Chest Press Machine

Kneeling Push-up

Hip Abduction Machine

Cable Curl

Double Arm Dumbbell Curl

Related Workouts

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The 300 Workout

5 Min Total Abs Workout

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