Workout Routine

Free

Sexy Wife's Workouts

by JustAnotherDoomer

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-Aim for 6-10 reps per set except for core. -If you can do 3 sets of 10 with good form add 2.5kg to next week's training session. -Do 15 mins of cardio at the end, choose whatever makes you be able to do it.

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

Workouts

Lower 1

leg press or Sissy Squats

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

leg press or Sissy Squats

3×10

Romanian Deadlift

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

Romanian Deadlift

3×10

Leg extensions or glute kickbacks

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

Leg extensions or glute kickbacks

3×10

Inner/Outer Thigh

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

Inner/Outer Thigh

3×10

Core

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Core

3×15

Upper 1

bench press

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

bench press

3×10

lat pulldown

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

lat pulldown

3×10

Machine shoulder press

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

Machine shoulder press

3×10

dumbbell row

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

dumbbell row

3×10

Core

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Core

3×15

Lower 2

goblet squat

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

goblet squat

3×10

hip thrust

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

hip thrust

3×10

Back Extension

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

Back Extension

3×10

Leg Extensions/Curls

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

Leg Extensions/Curls

3×10

Core

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Core

3×15

Upper 2

Chest press

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

Chest press

3×10

lat pulldown

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

lat pulldown

3×10

face pull

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

face pull

3×10

seated shoulder press

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

seated shoulder press

3×10

Bicep/Tricep

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

Bicep/Tricep

3×10