Loading...
Lais DeLeon's Fitness-Model Workouts
AUTOPLAY
General
Beginner
Barbell
Plan Details
The Lais DeLeon's Fitness-Model Workouts routine by Kristanbell is a 11 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Lower Body
Est. 41 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Leg Extensions with Bands
4 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Mon
Morning Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Tue
Chest and Shoulders
Est. 41 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 10 Reps
Wed
Abs
Est. 48 min
8 exercises
Air Bike
3 Sets x 15 Reps
Cable One-Arm Side Bend
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Side Bridge
3 Sets
Wed
Morning Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Thu
Lower Body Circuit
Est. 29 min
6 exercises
Jump Squat Circuit
3 Sets x 10 Reps
Dumbbell Step-ups Circuit
3 Sets x 10 Reps
Barbell Bulgarian Split Squat Circuit
3 Sets x 10 Reps
Body Weight Walking Lunge Circuit
3 Sets x 10 Reps
Glute Bridge Circuit
3 Sets x 10 Reps
Dumbbell Squat Circuit
3 Sets x 10 Reps
Fri
Back and Arms
Est. 34 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Fri
Morning Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Sat
Butt and Hips
Est. 60 min
9 exercises
sitting leg adduction warm up
3 Sets x 20 Reps
standing leg adduction warm up
3 Sets x 20 Reps
standing rear leg raise warm up
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
5 Sets x 8 Reps
Dumbbell Plie Squat
5 Sets x 8 Reps
Barbell Good Morning
5 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Any
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Any
butt gym
Est. 34 min
6 exercises
hip abduction
4 Sets x 10 Reps
hip adduction
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
seated leg curl
4 Sets x 10 Reps
calf extension
4 Sets x 10 Reps
glute kick back machine
4 Sets x 10 Reps
