Scribd
Upload
9 views2 pages

Sarah Workout

The document outlines three home workout routines focusing on different muscle groups, including chest, triceps, shoulders, back, legs, and abs. Each workout consists of multiple exercises with specified sets and repetitions, encouraging gradual increases in intensity over time. The abdominal workouts are consistent across all routines, emphasizing various core exercises to enhance strength and endurance.

Uploaded by

mannan.mohammed14
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
9 views2 pages

Sarah Workout

The document outlines three home workout routines focusing on different muscle groups, including chest, triceps, shoulders, back, legs, and abs. Each workout consists of multiple exercises with specified sets and repetitions, encouraging gradual increases in intensity over time. The abdominal workouts are consistent across all routines, emphasizing various core exercises to enhance strength and endurance.

Uploaded by

mannan.mohammed14
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

HOME WORKOUT 1:

Standard Push ups (3 Sets Of 15)/20) CHEST


Diamond Push ups (3 Sets As Many As You Can) TRICEP
Incline Pushups (3 Sets As Many As You Can) UPPER CHEST
Svend Press With 5KG Plate (3 Sets Of 20 Reps) UPPER CHEST

Hanging Side Lateral Raises (3 Sets of 20 Reps) SHOULDER


Front Double Hand Dumbbell Raises (3 Sets of 15 Reps ) SHOULDER
Front Plate Raises With Rotation At Top (3 Sets of 12 Reps) SHOULDER

Front High Plate Raises: Start with plate centered in front of your chin level and rise the plate above
till it reaches your head with your arms stretched outwards BACK
Bentover Plate Raises BACK

ABDOMINAL WORKOUT: FOR THIS WORKOUT GRADUALLY INCREASE YOUR TIME/ REPS EACH
WEEK

Standard Crunches 3 Sets Of 25 Reps


Reverse Crunches 3 Sets Of 30 Reps
Leg Raises 3 Sets Of 40 Reps
Lower AB Circles 1 Set of 30 seconds EACH SIDE
Upper AB Circles 1 Set of 30 seconds EACH SIDE
Bicycle Crunches 2 Sets of 30 Seconds
Mountain Climbers 1 Set of 1 minute
Flutter Kicks 2 Sets of 1 minute
Standard Plank 1 Minute
V plank 20 Seconds
Russian Twists 2 Sets of as many as you can
Side Plank 1 Set for 1 minute each side
Heel Touch 3 Sets for 40 Reps

HOME WORKOUT 2:

EACH EXERCISE BELOW IS FOR 3 SETS OF 15 REPS

Goblet Squats
Frog Squats With Plate In Hands
Reverse Leg Curl With Dummbell
Bulgarian Split Squats
Single Leg Dead lift

ABDOMINAL WORKOUT: FOR THIS WORKOUT GRADUALLY INCREASE YOUR TIME/ REPS EACH
WEEK

Standard Crunches 3 Sets Of 25 Reps


Reverse Crunches 3 Sets Of 30 Reps
Leg Raises 3 Sets Of 40 Reps
Lower AB Circles 1 Set of 30 seconds EACH SIDE
Upper AB Circles 1 Set of 30 seconds EACH SIDE
Bicycle Crunches 2 Sets of 30 Seconds
Mountain Climbers 1 Set of 1 minute
Flutter Kicks 2 Sets of 1 minute
Standard Plank 1 Minute
V plank 20 Seconds
Russian Twists 2 Sets of as many as you can
Side Plank 1 Set for 1 minute each side
Heel Touch 3 Sets for 40 Reps

HOME WORKOUT 3:

EACH EXERCISE BELOW IS FOR 3 SETS OF 15/20 REPS

Dumbbell Plate Curls BICEP


Dumbbell Cross Body Extension Overhand Grip TRICEP
Across The Body Hammer Curls BICEP
Dumbbell Skull Crushers Single Hand TRICEP
Single Hand Alternate Dumbbell Curls BICEP
Single Hand Dumbbell TRICEP

ABDOMINAL WORKOUT: FOR THIS WORKOUT GRADUALLY INCREASE YOUR TIME/ REPS EACH
WEEK

Standard Crunches 3 Sets Of 25 Reps


Reverse Crunches 3 Sets Of 30 Reps
Leg Raises 3 Sets Of 40 Reps
Lower AB Circles 1 Set of 30 seconds EACH SIDE
Upper AB Circles 1 Set of 30 seconds EACH SIDE
Bicycle Crunches 2 Sets of 30 Seconds
Mountain Climbers 1 Set of 1 minute
Flutter Kicks 2 Sets of 1 minute
Standard Plank 1 Minute
V plank 20 Seconds
Russian Twists 2 Sets of as many as you can
Side Plank 1 Set for 1 minute each side
Heel Touch 3 Sets for 40 Reps

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy