Legs

40

Ovulatory Phase

Menstrual phase

Follicular Phase

Tri Set

Rest:

60

s

Sets:

4

Dumbbell Deadlift

Reps

Tempo

8

2:1:2

80% 1RM

Dumbbell Squat

Reps

Tempo

8

2:1:2

80% 1RM

Burpee with Jump

Reps

Tempo

10

Cardio

BW

Tri Set

Rest:

60

s

Sets:

4

Dumbbell Lunge

Reps

Tempo

Intensity/Weight

8

2:1:2

80% 1RM

Dumbbell Bridge

Reps

Tempo

Intensity/Weight

8

2:1:2

80% 1RM

Superman

Reps

Tempo

Intensity/Weight

8

2:1:2

BW

Tri Set

Rest:

60

s

Sets:

4

Dumbbell Calf Raise

Reps

Tempo

Intensity/Weight

8

2:1:2

80% 1RM

Seated Dumbbell Calf Raise

Reps

Tempo

Intensity/Weight

8

2:1:2

80% 1RM

Body-weight Plank

Reps

Tempo

Intensity/Weight

30s

Hold

BW

Rest:

s

Sets:

No items found.

Rest:

s

Sets:

No items found.