# Weekly routine

My weekly all body routine

## Mon - legs, glutes

Body weight > more reps > slower/controlled > more resistance > increase weight 

### Workout

- 2 × 10-15 Squat - Chair
- 2 × 10-12 Deadlift (Romanian) - Dumbbell
- 2 × 12-15 Glute Bridge
- 2 × 10-15 Hip Abduction (Standing) - Resistance Band
- 2 × 15-20 Calf Raise


## Tue - back, shoulder, arms

Increase resistance or reps when the current version becomes comfortably easy

### Workout

- 2 × 10-15 Row (Bent-Over) - Dumbbell
- 2 × 8-12 Shoulder Press - Dumbbell
- 2 × 12-20 Pull Apart - Resistance Band
- 2 × 10-15 Bicep Curl - Dumbbell
- 2 × 10-15 Triceps Extension - Resistance Band


## Wed - core, balance

Increase resistance or reps when the current version becomes comfortably easy

### Workout

- 2 × 8-12 Dead Bug
- 2 × 8-12 Bird Dog
- 2 × 10-15 Leg Raise (Side)
- 2 × 12-15 Glute Bridge
- 2 × 30-45s Single-Leg Balance


## Thu - legs, glutes #2

Increase reps, resistance, control or difficulty 

### Workout

- 2 × 8-12 Step-Up
- 2 × 10-12 Deadlift (Romanian) - Dumbbell
- 2 × 8-12 Split Squat
- 2 × 10-15 Glute Bridge March
- 2 × 15-20 Calf Raise


## Fri - chest, back, arms

Wall > counter top > higher incline > lower incline > floor > harder variations 

### Workout

- 2 × 5-8 Push-Up (Wall)
- 2 × 10-15 Row (Bent-Over) - Dumbbell
- 2 × 8-15 Floor Press - Dumbbell
- 2 × 12-20 Face Pull (Seated) - Cable
- 2 × 10-15 Bicep Curl - Dumbbell
- 2 × 10-15 Triceps Extension - Resistance Band


## Sat - full body fun

Saturday does not have to be a formal workout 

### Workout

- 1 × 10-15 Squat - Chair
- 1 × 10-15 Upright Row - Dumbbell
- 1 × 10-12 Floor Press - Dumbbell
- 1 × 10-12 Deadlift (Romanian)
- 1 × 10-12 Shoulder Press - Dumbbell
- 2 × 10 Dead Bug


## Sun - easy

Sunday should feel easy, plus walking chirse and whatever

### Workout

- 1 × 12-15 Glute Bridge
- 1 × 8-12 Bird Dog
- 2 × 8-12 Dead Bug
- 1 × 12-20 Pull Apart - Resistance Band
- 1 × 15-20 Calf Raise
- 2 × 45-60s Single-Leg Balance