Train Like a Lady Beast
General
Advanced
Machine strength
Plan Details
The Train Like a Lady Beast routine by lcharbonneau89 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
This routine is designed to push your body passed it's limits giving you a toned look from top to bottom. For higher intensity super set exercises. Good Luck =)
Routine detail
Mon
Legs
Est. 49 min
8 exercises
Cable Pull Through
3 Sets x 20 Reps
Smith Machine Split Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 18 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 18 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Tue
Chest, Back & Abs
Est. 73 min
10 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dual Cable Triceps Extension
6 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
6 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Cable One-Arm Side Bend
3 Sets x 20 Reps
Cable Pallof Press with Rotation
3 Sets x 20 Reps
Wed
Legs
Est. 64 min
8 exercises
Dumbbell Lunge
4 Sets x 15 Reps
Mountain Climber
3 Sets x 30 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Cable Hip Abduction
3 Sets x 18 Reps
Cable Leg Kickback
3 Sets x 20 Reps
Cable Single-Leg Calf Raise
3 Sets x 20 Reps
Cable Calf Raise
3 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
5 Sets x 50 Reps
Thu
Tricep, Bicep, Shoulders
Est. 85 min
15 exercises
Barbell Bench Press (Close Grip)
2 Sets x 18 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Barbell Rear Military Press
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 18 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Barbell Bradford Rocky Press
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Machine Dip
3 Sets x 20 Reps
Barbell Reverse Curl
3 Sets x 20 Reps
Barbell Rear Tricep Extension
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Fri
Cardio & Abs
Est. 34 min
6 exercises
Spin Class
1 Set
Dumbbell Wood Chop
3 Sets x 18 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Weighted Crunch
3 Sets x 25 Reps
Weighted Side Bend
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 25 Reps
