Workout Routine

Free

Sara weeks 6-10

by Resham

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

Workouts

Squat focus

Cat-cow, squat, arm circles, glute bridge

Set
Reps
Rest time
1
10
0 sec

Cat-cow, squat, arm circles, glute bridge

1×10

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

goblet squat

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

romanian deadlift

3×10

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Chest press

3×10

Split Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Split Squat

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated cable row

3×10

Pallof Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Pallof Press

3×12

Hinge Focus

Bird dog, lateral raises, wall pushups, hip hinge

Set
Reps
Rest time
1
10
0 sec

Bird dog, lateral raises, wall pushups, hip hinge

1×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

deadlift

4×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lat pulldown

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated shoulder press

3×10

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

step-up

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

hip thrust

3×12

dead bugs

Set
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec

dead bugs

3×10

Full Body Strength

Dead-bugs, shoulder rolls, kick backs, hip circles

Set
Reps
Rest time
1
10
0 sec

Dead-bugs, shoulder rolls, kick backs, hip circles

1×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

leg press

3×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

bench press

3×10

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

single arm, single leg romanian dead lift

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

seated cable row

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

lateral raise

3×12

farmer's carry

Set
Time
Rest time
1
30 sec
45 sec
2
30 sec
45 sec
3
30 sec
45 sec

farmer's carry

3×30 s