Indya's 6 Week Plan (Claude)
General
Intermediate
None
Plan Details
The Indya's 6 Week Plan (Claude) routine by duhon is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Maintaining an almost ready bikini body with just the right amount of push to cross the finish line in time for summer.
Routine detail
Day 1
Glutes & Legs
Est. 59 min
8 exercises
Stationary Bike
1 Set
Barbell Hip Thrust
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Walking
1 Set
Day 2
Upper Body
Est. 58 min
9 exercises
Elliptical Training
1 Set
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Rowing
1 Set
Day 3
HIIT Cardio
Est. 62 min
8 exercises
Walking
3 Sets
Treadmill Running
3 Sets
Step Machine
3 Sets
Elliptical Training
1 Set
Machine Hip Abduction
3 Sets x 20 Reps
Glute Kickback (Kneeling)
2 Sets x 15 Reps
Barbell Glute Bridge
2 Sets x 25 Reps
Walking
1 Set
Day 4
Lower Body
Est. 58 min
8 exercises
Stationary Bike
1 Set
Smith Machine Squat
4 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Walking
1 Set
Day 5
Abs & Core
Est. 63 min
9 exercises
Walking
1 Set
Machine Ab Crunch
4 Sets x 25 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Plank
3 Sets
Side Plank
2 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Step Machine
1 Set
