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This workout rotation is designed for someone working a rotating schedule as a nurse.
Walking
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0x0 reps |
rest: 30s
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Smith Machine Bench Press
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3x8 reps |
rest: 60s
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Smith Machine Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x8 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
|
Walking
|
0x0 reps |
rest: 30s
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Seated Machine Row
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3x8 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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3x8 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x8 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Walking
|
0x0 reps |
rest: 30s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Leg Press
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Seated Leg Curl
|
3x8 reps |
rest: 60s
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Leg Extensions
|
3x8 reps |
rest: 60s
|
Walking
|
0x0 reps |
rest: 30s
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Ab Crunch Machine
|
3x10 reps |
rest: 60s
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Machine Torso Rotation
|
3x8 reps |
rest: 60s
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Hyperextensions - Back Extensions
|
3x10 reps |
rest: 60s
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Seated Machine Row
|
3x8 reps |
rest: 60s
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Cable Reverse Grip Curl
|
3x8 reps |
rest: 60s
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Cable Standing Behind the Back Wrist Curl
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3x8 reps |
rest: 60s
|
Walking
|
0x0 reps |
rest: 30s
|
||
Smith Machine Bench Press
|
3x8 reps |
rest: 60s
|
||
Smith Machine Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Machine Fly
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Kickback
|
3x8 reps |
rest: 60s
|
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Dumbbell Standing Triceps Extension
|
3x8 reps |
rest: 60s
|
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Cable Rope Triceps Pushdown
|
3x8 reps |
rest: 60s
|
Walking
|
0x0 reps |
rest: 30s
|
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Palms In Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
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Dumbbell Concentration Curls
|
3x8 reps |
rest: 60s
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Dumbbell Seated Triceps Press
|
3x8 reps |
rest: 60s
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Cable Reverse Grip Curl
|
3x8 reps |
rest: 60s
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Cable Standing Behind the Back Wrist Curl
|
3x8 reps |
rest: 60s
|
Walking
|
0x0 reps |
rest: 30s
|
||
Hyperextensions - Back Extensions
|
3x8 reps |
rest: 60s
|
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Wide Grip Lat Pulldown
|
3x8 reps |
rest: 60s
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Close Grip Reverse Lat Pull Down
|
3x8 reps |
rest: 60s
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Dumbbell Squat
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3x8 reps |
rest: 60s
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Leg Press Machine
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3x8 reps |
rest: 60s
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Calf Press on Leg Press Machine
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3x8 reps |
rest: 60s
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Machine Torso Rotation
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3x8 reps |
rest: 60s
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Ab Crunch Machine
|
3x8 reps |
rest: 60s
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