| WORKOUT 1 – UPPER BODY | |||
| EXERCISE | REPS | SETS | REST |
| SEATED CHEST PRESS MACHINE | 12-15 | 3-4 | 30-45 |
| PEK DEK FLYES | 12-15 | 3-4 | 30-45 |
| WIDE GRIP LAT PULLDOWN | 12-15 | 3-4 | 30-45 |
| SEATED ROW | 12-15 | 3-4 | 30-45 |
| SEATED SHOULDER PRESS – machine | 12-15 | 3-4 | 30-45 |
| TRICEP MACHINE | 12-15 | 3-4 | 30-45 |
| BICEP CABLE CURLS | 12-15 | 3-4 | 30-45 |
| PLANK | MAX | 3-4 | 30-45 |
| CABLE TORSO ROTATION | 15 | 3-4 | 30 |
| WORKOUT 2 – LOWER BODY | |||
| EXERCISE | REPS | SETS | REST |
| SEATED LEG PRESS | 12-15 | 3-4 | 45 sec |
| LEG EXTENSIONS – machine | 12-15 | 3-4 | 45 sec |
| SEATED OR LYING LEG CURLS | 12-15 | 3-4 | 45 sec |
| GOBLET SQUATS | 12-15 | 3-4 | 45 sec |
| SEATED CALF RAISES | 12-15 | 3-4 | 45 sec |
| STATIC LUNGE | 12-15 | 3-4 | 45 sec |
| PLANK | 20 | 3 | 45 sec |
| COMMENTS – Perform at least 3 weights sessions per week and alternate between the workouts. This means that one week you should be doing 2 upper body and 1 lower body and the next week 2 lower body and 1 upper body. DO NOT skip any workouts but feel free to do 4 sessions if you would prefer. If you have some energy left, then try one of the functional workouts 😊 | |||