Project sexy bride
General
Beginner
None
Plan Details
The Project sexy bride routine by maltemillard is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
this is for the new gym goer, simple exercises with good potential for results made for my sisters bride transformation.
Routine detail
Day 1
Ben
Est. 45 min
7 exercises
Machine Single-Leg Extension
6 Sets x 1 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
6 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Day 2
ryg + biceps
Est. 41 min
6 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 3
bryst + triceps
Est. 34 min
5 exercises
Cable One-Arm Tricep Pushdown
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Crunch
3 Sets x 15 Reps
