Fitness Athlete Tamra Dae Workout Program.


Monday: Hamstrings/Glutes

Smith Machine Squats (increasing weight) 4 x 10/8/6/4
Goblet Squats 3 x 12
Bulgarian Split Squats 3 x 12 (each leg)
Leg Press (increasing weight) 3 x 25/15/10
Seated Leg Curl 3 x 12
Cable Kickbacks 4 x 25

Tuesday: Shoulders/Triceps

Dumbbell Fly’s 4 x 12
Cable External Rotations 3 x 12
Overhead Rope Extensions 3 x 12
Incline Dumbbell Shoulder Press 3 x 12
Bent-Over Cable Extensions 3 x 15
Push Ups 1 x Failure





Wednesday: Back/Abs

Wide Grip Lat Pulldowns 3 x 12
Bent-Over Barbell Rows 3 x 12
Seated Rows 3 x 12
TRX Inverted Rows 3 x 12
Hanging Leg Raises 3 x 15
Russian Twists (using medicine ball) 3 x 25

Thursday: Rest day

Recovery


Friday: Legs/Plyos

Leg Extensions (increasing weight) 3 x 25/15/10
Barbell Front Squats 3 x Failure
Skiers 3 x 20 (each leg)
Toe Touches to Box 3 x 60
Jumping Jacks 100
Box Jumps 3 x 12
Side Shuffles 3 x 10 (each side)

Saturday: Rest

Recovery

Sunday: Rest

Recovery

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