Vanessa Transcoso’s Workouts Week 1-4 Day 1: Legs Superset 1: Exercise Rep Range Sets Notes Demo Close Stance Leg Press 15 3 Feet High on Platform to hit glutes Close Stance Barbell Deadlifts 15 3 Feet together Superset 2: Plie Squats 15 3 Hold 45 lb dumbbell Smith Machine Bulgarian Split Squats 15 each 3 Front knee shouldn’t go past tow Superset 3: Jump Squats 20 3 Ball leg curls 15 3
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Vanessa Transcoso’s Workouts
Week 1-4
Day 1: Legs
Superset 1:
Exercise Rep Range Sets Notes DemoClose Stance Leg Press
15 3 Feet High on Platform to hit glutes
Close Stance Barbell Deadlifts
15 3 Feet together
Superset 2:
Plie Squats 15 3 Hold 45 lb dumbbell
Smith Machine Bulgarian Split Squats
15 each 3 Front knee shouldn’t go past tow
Superset 3:
Jump Squats 20 3
Ball leg curls 15 3
Superset 4:
Leg extensions 20 3
Lying leg curls 20 3
Superset 5:
Glute Pushups w/ weight
20 3 Use approx. 40 lbs barbell , shoulders should be on bench
Calf Raises 15 3 Can use machine or dumbbell
Day 2: Back/Chest/Shoulders
Superset 1:
Exercise Rep Range Sets Notes DemoLat Pull downs 15 3
Incline Dumbbell Press
12 to 15 3
Leaning Lateral Raises
15 3
Superset 2:
1 arm dumbbell Row
12 to 15 3 Try to start out with heavier weight and go down each set
Flat Flyes 15 3
Incline Barbell Front Raises
12 to 15 3
Superset 3:
Seated Machine Row-close grip
15 3
Cable Flyes 12 to 15 3 start out with heavier weight and go down each set
Plank 1 arm Rear Delt Flyes
15 3 Use bench as support instead of bosu ball
Superset 4:
Pilates Leg bicycle crunches
15 3
Ball Crunches 15 3
Straight Leg Crunches
15 3
Day 3: Legs
Superset 1:
Exercise Rep Range Sets Notes DemoWide Stance Barbell Deadlift
12 to 15 3
1 Leg glute leg press
12 to 15 3 Lay on side and put feet parallel to body – use semi heavy to heavy weight
Crossover lunges
15 3 Hold approx.. 15 lbs dumbbell in each hand
Superset 2:
Deep Barbell Squat
20 3 Use light weight
1 Leg lying leg curls
15 each 3 1 leg at a time
Ball Glute Raises
15 3
Superset 3:
Ball Slams with Squats
20 3 Use 8lb medicine ball or higher
Jump Lunges 15 each 3
Box Jumps 15
Superset 4:
Leg Curl machine
15 3
Squatted Walking Lunges
15 3 Squat then lunge one leg followed by the next= 1 rep
Days 4: Biceps/Triceps/Shoulders
Superset 1:
Exercise Rep Range Sets Notes DemoIncline bicep curls
12 to 15 3
Bench Dip 12 to 15 3
Arnold Press 12 to 15 3
Superset 2:
Cable Curls 12 to 15 3
Rope Extensions
12 to 15 3
Lateral Raises 15 3
Superset 3:
Alternating curls
12 to 15 3
Tricep Kickbacks
15 3
Seated Front Raises
12 to 15 3
Superset 4:
Oblique Side Crunches
15 each side 3 Start flat on your side and then lift legs
Ball oblique crunches
15 each side 3 You can rest feet against wall for stability
Ball Hand-off 15 3
Day 5: Total Body
Superset 1:
Exercise Rep Range Sets Notes DemoNeutral Grip Pull downs
15 3
Shoulder Flyes 15 3 Squeeze shoulders at top
Barbell lateral lunges
15 each 3
Cross Crunches 15 3
Superset2:
Recline Rows 15 3
1 Arm low Pulley Row
15 3
Squat Press 12 to 15 3
Straight Leg Crunches
15 3
Superset 3:
Staggered Pushups
15 3 Without Knees until failure and then with knees until you reach 15
Side Plank Lateral Raises
12 to 15 3
1 leg squat 15 each 3 Hold smith machine bar with one hand and hold 10lb dumbbell with the other OR can do with TRX
Bicycle crunches
15 3
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