Queenate Training

*If there is a machine you don’t have access to please let me know so that I can make a modification*

Day 1: Shoulders

1) Upright row 3x15

2) Seated lateral raises 4x10

3) Dumbbell shoulder press 3x12

4) Front raises 3x10-15

Day 2: Lower Body

1) Dumbbell Walking lunges (do your bodyweight only first to make sure you have good balance. Then add dumbells) 3x20 (10 on each leg)

2) Lying leg curl 4x10

3) Smith machine squat 3x10

4) Dumbbell RDL 3x10

Day 3: Back, bicep, & triceps

1) Barbell bicep curl 3x12

2) Lat pull down 4x10

3) Smith machine rows 3x10

4) Tricep kick backs 4x10

At Home Training

Lower Body

1) Glute warm-up (2-3 rounds)

2) Good Mornings 3x10

3) Kettle Bell Swings 3x10

4) Single Leg Hip Thrust 4x10 (each leg)

Upper Body

1) Dumbbell Shoulder Press 4x10

2)Seated Lateral Raise Machine 4x10

3) Bicep Curls 3x15

4) Single Arm Dumbbell Rows 3x 10 (each arm)

5) Incline Dumbbell Press 4x10