Workout Routine

Free

Mina Class 3 Day

by ethey

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Monday Class Tuesday Upper A Stairmaster 20min Wednesday Legs Thursday Upper B Stairmaster 20min Friday Class

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Upper A Stairs 20 Min

Stairmaster

Set
Time
Rest time
1
30 sec
100 sec

Stairmaster

1×30 s

incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

incline dumbbell press

3×15

Dumbbell shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
100 sec
2
@RPE7
16 lbs
10
100 sec
3
@RPE7
16 lbs
10
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Dumbbell shoulder press

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

lateral raise

3×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

overhead triceps extensions

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
29 lbs
10
100 sec
4
@RPE7
29 lbs
10
100 sec

tricep pushdown

4×10

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec
4
@RPE7
15
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

squat

4×15

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Glute Bridge

3×15

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
100 lbs
10
100 sec
2
@RPE7
100 lbs
10
100 sec
3
@RPE7
100 lbs
10
100 sec

romanian deadlift

3×10

step-up

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12
100 sec
2
@RPE7
15 lbs
12
100 sec
3
@RPE7
15 lbs
12
100 sec

step-up

3×12

Upper B Stairs 20 Min

Stairmaster

Set
Time
Rest time
1
30 sec
100 sec

Stairmaster

1×30 s

Assisted Pull Up

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
100 sec
2
@RPE7
29 lbs
10
100 sec
3
@RPE7
29 lbs
10
100 sec

Assisted Pull Up

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
27 lbs
12
100 sec
2
@RPE7
27 lbs
12
100 sec
3
@RPE7
27 lbs
12
100 sec

lat pulldown

3×12

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
100 sec
2
@RPE7
16 lbs
10
100 sec
3
@RPE7
16 lbs
10
100 sec

dumbbell row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15 lbs
12
100 sec
2
@RPE7
15 lbs
12
100 sec
3
@RPE7
15 lbs
12
100 sec

curl

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

face pull

3×15