Workout Routine

Free

Mum’s Top Secret Bayshore Beginner Plan

by crinklecut94

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Optimised for simplicity and the Bayshore gym.

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

Workouts

Titanium Knees🦿

Backwards Walking

Set
Time
Rest time
1
600 sec
0 sec

Backwards Walking

1×600 s

Split Squat

Set
Reps
Rest time
1
25
30 sec
2
25
100 sec

Split Squat

2×25

Tibialis Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
0 sec

Tibialis Raises

1×25

Longevity Muscles 💪🏻🏋️🏼‍♀️

Machine Incline Press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
5
100 sec
2
80% TM
36 lbs
5
100 sec
3
80% TM
36 lbs
5
100 sec
4
80% TM
36 lbs
5
100 sec
5
80% TM
36 lbs
5 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2 lbs.

Machine Incline Press

5×5+

Machine Leg Press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
5
100 sec
2
80% TM
36 lbs
5
100 sec
3
80% TM
36 lbs
5
100 sec
4
80% TM
36 lbs
5
100 sec
5
80% TM
36 lbs
5 +
amrap
100 sec

Overload: After 3 successful sessions, Training Max will be suggested to increase by 2 lbs.

Machine Leg Press

5×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
36 lbs
5
100 sec
2
80% TM
36 lbs
5
100 sec
3
80% TM
36 lbs
5
100 sec
4
80% TM
36 lbs
5
100 sec
5
80% TM
36 lbs
5 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2 lbs.

lat pulldown

5×5+