This is the perfect combination of workouts for 5 days, 3 days or 2 days. Based on how its split up you can follow along for 5 days, or rotate through the first 3 for a 3 day split, or do just the last two workouts for a 2 day workout week. Mix and match too!
If you are postnatal, this is still an awesome workout, we just recommend adding in our postnatal ab work in place of the prenatal abs.
5 Different Weekly Workouts…One Per Day
LEGS/SHOULDERS
4 x 15 Stationary lunge (on each side)
4 x 12 lateral raises
4 x 15 WS DB squats
4 x 10 overhead DB press
BACK/BICEPS
4 x 10 Lat Pull downs
4 x 10 1 arm DB Rows
4 x 10 RG Seated rows`
4 x 15 Preacher / machine curls
4 x 15 twisting d-bell curls
3 x 10 Hammer curls
CHEST/TRICEPS
4 x 12 Knee Pushups
4 x 10 Incline DB Press
4 x 15 Bench or machine dips
4 x 10 Seated Overhead DB press
4 x 10 kickbacks
LEGS
3x15 all sets for legs, superset 3x10 all sets for shoulders
Stationary lunges w/ overhead DB press (seated against bench)
Walking lunges w/DB front raises (alternate them)
WS Plie squat w/ DB upright rows
ALL UPPER BODY...
4 X 10 One arm DB row
w/ 4x10 incline
DB press
4 x 10 Cable rows
w/ 4x10 knee pushups
3 x 15 Bench dips
w/3x15 DB curls
3 x 10 Hammer DB curls
w/ single arm DB kickbacks
Cardio of choice for 30 minutes, preferable on all days.
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