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Louisa gettin yolked
General
Intermediate
Machine strength
Plan Details
The Louisa gettin yolked routine by louisacs is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back
Est. 49 min
9 exercises
Machine Assisted Pull-Up
4 Sets x 15,12,10,8 Reps
Cable Seated Row
4 Sets x 15,12,10,8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15,12,10,8 Reps
Jump Rope
1 Set
Plank
3 Sets
Stability Ball Crunch
3 Sets x 8 Reps
Rowing
1 Set
Barbell Deadlift
4 Sets x 10,8,8,6 Reps
Stability Ball V-Up
3 Sets x 8 Reps
Tue
Chest
Est. 46 min
6 exercises
Machine Fly
4 Sets x 15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,10,8 Reps
Push-Up
4 Sets x 15,12,10,8 Reps
Elliptical Training
1 Set
Decline Bench Leg Raise with Hip Thrust
4 Sets x 15,12,10,8 Reps
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Wed
Legs
Est. 55 min
8 exercises
Barbell Squat
4 Sets x 10,8,6,6 Reps
Machine Seated Leg Curl
4 Sets x 15,12,10,8 Reps
Machine Leg Extension
4 Sets x 15,12,10,8 Reps
Glute Kickback (Kneeling)
4 Sets x 15,12,10,8 Reps
Machine Seated Calf Raise
4 Sets x 15,12,10,8 Reps
Step Machine
1 Set
Stability Ball Crunch
4 Sets x 10 Reps
Stability Ball V-Up
4 Sets x 10 Reps
Thu
Shoulders
Est. 60 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15,12,10,8 Reps
Cable Front Raise
4 Sets x 15,12,10,8 Reps
Cable One-Arm Reverse Fly
4 Sets x 15,12,10,8 Reps
Elliptical Training
1 Set
Plank
3 Sets
Stability Ball V-Up
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 15,12,10,8 Reps
Cable Deltoid Raise
4 Sets x 15,12,10,8 Reps
