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Women's Specialization Program- Block 1 Week 1
General
Intermediate
Machine strength
Plan Details
The Women's Specialization Program- Block 1 Week 1 routine by Chloetsai is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
WARM UP PROTOCOL ? Lower Body Warm Up 1. Low Intensity Cardio: 5-10 mins 2. Wall-sit: 30 seconds for 2 sets 3. Front/ Back Leg Swing: 12 reps for 2 sets 4. Side/ Side Leg Swing: 12 reps for 2 sets 5. Standing Glute Squeeze: 30 seconds for 2 sets ? Upper Body Warm Up 1. Low Intensity Cardio: 5-10 mins 2. Prone Trap Raise: 15 reps for 2 sets (light weight) 3. Cable External Rotation: 15 reps for 2 sets (15 for each side) 4. Overhead Shrug: 15 reps for 2 sets (light weight/ no weight)
Routine detail
Day 1
Lower Focused
Est. 51 min
6 exercises
Back Squat
3 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Cable Standing Glute Kickback
2 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 25 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 2
Lower Focused
Est. 73 min
6 exercises
Barbell Deadlift
4 Sets x 4 Reps
Barbell Front Squat
3 Sets x 12 Reps
Knee-Banded Bodyweight Hip Thrust
2 Sets x 30 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Lateral Band Walk
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Day 3
Upper Foceused
Est. 76 min
9 exercises
Dumbbell Standing Shoulder Press
4 Sets x 10 Reps
Narrow Neutral-Grip Pulldown
4 Sets x 12 Reps
Close-Grip Push-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Rear Delt Raise
3 Sets x 15 Reps
Seated Face Pull
3 Sets x 20 Reps
Cable One-Arm Bicep Curl
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Day 4
Lower Focused
Est. 56 min
6 exercises
Deficit Bodyweight Bulgarian Split Squat
3 Sets x 12 Reps
Smith Machine Hip Thrust
3 Sets x 20 Reps
Bodyweight Reverse Hyperextension
3 Sets x 20 Reps
45 Degree Hyperextension
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 25 Reps
Plank
3 Sets
Day 5
Lower Focused
Est. 63 min
7 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Walking Lunge
2 Sets x 15 Reps
Knee-Banded Bodyweight Hip Thrust
4 Sets x 20 Reps
Swiss Ball Leg Curl
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Plank
3 Sets
Leg Raise
3 Sets x 20 Reps
Day 6
Upper Focused
Est. 0 min
0 exercises
This day is empty
