Nicole’s Total Body Workout A

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Total body strength training workout that focuses on the major compound movement patterns: squat, hinge, and vertical/horizontal upper body push/pull; also includes some core and accessory lifts for variety.
If needed, include one warm up set before each exercise using very light weight for about 8-10 reps, just to solidify your technique and prepare yourself for the heavier working sets ahead.
For your working sets the tempo should be slow and controlled–aim for a very deliberate 2-count concentric phase, where you are contracting your target muscles; and a 2-count eccentric (i.e. “lowering”) phase where you are resisting the weight under total control, maintaining balance and core stability.
Rest 1-2 minutes in between each set, when you can catch your breath, do some light stretching, and drink some water.

LLT
Hip Thrust – Machine
reps 10-12
weight_lbs 0
Tempo controlled
Rest 2 min
Set Reps Weight Tempo Rest
1 10-12 0 lbs Controlled 2 min (h:m:s)
2 10-12 0 lbs Controlled 2 min (h:m:s)
LLT
Machine Chest-Supported Row
reps 10-12
weight_lbs 45
Tempo controlled
Rest 2 min
Set Reps Weight Tempo Rest
1 10-12 45 lbs Controlled 2 min (h:m:s)
2 10-12 45 lbs Controlled 2 min (h:m:s)
LLT
Landmine 1-Arm OHP
reps 10-12
weight_lbs 15
Tempo controlled
Rest 2 min
Set Reps Weight Tempo Rest
1 10-12 15 lbs Controlled 2 min (h:m:s)
2 10-12 15 lbs Controlled 2 min (h:m:s)
LLT
DB Goblet Squat
reps 10-12
weight_lbs 25
Tempo controlled
Rest 2 min
Set Reps Weight Tempo Rest
1 10-12 25 lbs Controlled 2 min (h:m:s)
2 10-12 25 lbs Controlled 2 min (h:m:s)
LLT
Seated Wide-Grip Lat Pulldown
reps 10-12
weight_lbs 45
Tempo controlled
Rest 2 min
Set Reps Weight Tempo Rest
1 10-12 45 lbs Controlled 2 min (h:m:s)
2 10-12 45 lbs Controlled 2 min (h:m:s)
LLT
Machine Bench Press (neutral grip)
reps 10-12
weight_lbs 30
Tempo controlled
Rest 2 min
Set Reps Weight Tempo Rest
1 10-12 30 lbs Controlled 2 min (h:m:s)
2 10-12 30 lbs Controlled 2 min (h:m:s)
LLT
Total Ab Crunch Machine
reps 15-20
weight_lbs 70
Tempo controlled
Rest 1-2 min
Set Reps Weight Tempo Rest
1 15-20 70 lbs Controlled 1-2 min (h:m:s)
2 15-20 70 lbs Controlled 1-2 min (h:m:s)