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Lucian’s workout
AUDIO TIP
General
Intermediate
Body
Plan Details
The Lucian’s workout routine by lucianpaul is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Workout for my ladies
Routine detail
Mon
Womens monday
Est. 0 min
13 exercises
Glute Kickback (Kneeling)
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Cable Pull Through
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 40 Reps
Tue
Womens Tuesday
Est. 0 min
11 exercises
Rowing
3 Sets
Step Machine
1 Set
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Air Bike
3 Sets x 40 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 20 Reps
Wed
Womens Wednesday
Est. 0 min
12 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Leg Pull-In
3 Sets x 15 Reps
Thu
Womens thursday
Est. 0 min
14 exercises
Machine Calf Raise
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 18 Reps
Crunch
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 25 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Treadmill Running
1 Set
Step Machine
1 Set
