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Wedding Ready Prep!
General
Intermediate
Machine strength
Plan Details
The Wedding Ready Prep! routine by siarastahl is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Cardio and strength training combos for optimal fat loss and lean muscle gains.
Routine detail
Mon
Shoulders, biceps, abs
Est. 58 min
9 exercises
Running
1 Set
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Lateral Stretch
1 Set x 12 Reps
Chest and Shoulder Stretch
1 Set x 12 Reps
Assisted Chest Stretch
1 Set x 12 Reps
Tue
Legs, abs, cardio
Est. 67 min
10 exercises
Running
1 Set
Bodyweight Calf Raise
2 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Plank
2 Sets
Crunch
2 Sets x 25 Reps
Wed
Cardio
Est. 52 min
1 exercise
Running
1 Set
Thu
Back, triceps, core
Est. 65 min
9 exercises
Running
1 Set
Back Hyperextension
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Fri
Cardio
Est. 47 min
1 exercise
Running
1 Set
Sat
Glutes, abs, cardio
Est. 63 min
8 exercises
Running
1 Set
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Air Bike
2 Sets x 25 Reps
Sun
Rest/active recovery
Est. 62 min
1 exercise
Yoga
1 Set
