Workout Routine

Free

SULHC Summer Week 1

by chloechainey

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Ladies, welcome to the first week of the gym programmes for summer!!

Obviously let me know if you have any questions / concerns, or if you need any alterations for injuries or lack of equipment.

Wessex love, Chloé xo

Starting TM is 50% of 1RM.

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

Lower Body

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
60 sec
2
@RPE6
26 lbs
12
60 sec
3
@RPE6
26 lbs
12
60 sec
4
@RPE7
27 lbs
12
60 sec
5
@RPE7
27 lbs
12
60 sec

Hip Adduction

5×12

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
60 sec
2
@RPE6
26 lbs
12
60 sec
3
@RPE6
26 lbs
12
60 sec
4
@RPE7
27 lbs
12
60 sec
5
@RPE7
27 lbs
12
60 sec

Hip Abduction

5×12

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
90 sec
2
@RPE7
29 lbs
10
90 sec
3
@RPE8
31 lbs
10
90 sec

Leg Press

3×10

Leg Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
28 lbs
10
60 sec
2
@RPE6
28 lbs
10
60 sec
3
@RPE7
29 lbs
10
60 sec
4
@RPE7
29 lbs
10
60 sec

Leg Extension

4×10

Bulgarian Split Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10 +
amrap
60 sec

Bulgarian Split Squat

4×10+

Heel-raised Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12 +
amrap
60 sec

Heel-raised Squat

4×12+

DB Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12 +
amrap
60 sec

DB Lunges

4×12+

Front Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
100 lbs
8
90 sec
2
@RPE6
100 lbs
8
90 sec
3
@RPE7
105 lbs
8
90 sec

Front Squat

3×8

Superset (Below)

Set
Time
Rest time
1
0 sec
0 sec

Superset (Below)

1×0 s

Forward Lunge

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

Forward Lunge

3×15

Box Step-ups

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

Box Step-ups

3×15

Single-leg Glute Bridges

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

Single-leg Glute Bridges

3×15

Upper Body

Seated Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
26 lbs
12
60 sec
2
@RPE6
26 lbs
12
60 sec
3
@RPE6
26 lbs
12
60 sec

Seated Row

3×12

LAT Pull Down

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

LAT Pull Down

4×10

Seated Shoulder Press

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

Seated Shoulder Press

3×10

Cable Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
32 lbs
8
60 sec
2
@RPE7
32 lbs
8
60 sec
3
@RPE7
32 lbs
8
60 sec

Cable Lateral Raise

3×8

Strict Press

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

Strict Press

4×10

Barbell Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
85 lbs
12
90 sec
2
@RPE6
85 lbs
12
90 sec
3
@RPE6
85 lbs
12
90 sec
4
@RPE6
85 lbs
12
90 sec

Barbell Row

4×12

DB Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14 lbs
12
60 sec
2
@RPE6
14 lbs
12
60 sec
3
@RPE6
14 lbs
12
60 sec

DB Lateral Raises

3×12

Single Arm Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14 lbs
12
60 sec
2
@RPE6
14 lbs
12
60 sec
3
@RPE6
14 lbs
12
60 sec

Single Arm Row

3×12

Superset (Below)

Set
Time
Rest time
1
0 sec
0 sec

Superset (Below)

1×0 s

Press-ups

Set
Reps
Rest time
1
15
0 sec
2
15
0 sec
3
15 +
amrap
0 sec

Press-ups

3×15+

Plank

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

Plank

3×30 s

Ab Crunches

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15 +
amrap
60 sec

Ab Crunches

3×15+