Torie’s plan

Torie’s Plan is an intense 7-day workout program designed to challenge your strength and endurance. Each day targets different muscle groups with a combination of machine and bodyweight exercises, ensuring a well-rounded approach to fitness. From leg extensions to seated rows, you’ll engage your entire body while honing in on key areas like your core, arms, and legs. Get ready to push your limits and see real results in just one week!

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Week 1

Focus on Chest and Front delts
Added biceps for recovery between major sets

Bench Press (Dumbbell)

Pec Deck (Machine)

Military Press (Barbell)

Reverse Bicep Curl (EZ Bar)

Seated Dip (Machine)

Bicep Curl (Machine)

Push day

Fast pace core workout that can be performed without weights

Sit Up

Dynamic Side Plank

Abs Crunch (Bodyweight)

Bicycle Crunch

Side Plank

Lying Leg Raise

Push-up And Rotation

Russian Twist (Dumbbell)

Glute Bridge (Bodyweight)

Heel Touch

Mountain Climber

Oblique Crunch

Plank

Core day

Leg Extension

Lying Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Calf Raise (Machine)

Squat (Barbell)

Leg day

Lat and rear delt focus day with some tricep workouts to give recovery between exercises

Seated Row (Cable)

V-Handle Tricep Pushdown (Cable)

Lat Pulldown

Overhead Tricep Extension (Cable)

Face Pull

Reverse Pec Deck

Pull day

Real emphasis on quads, lower reps higher weights. Big ego boosting day.

Leg Press (45 Degrees)

Hack Squat

Lunge (Barbell)

Quad day

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