Name: Playbook - Ramona Braganza - Wonder Woman workout
Uploaded: 2021-01-18T11:45:37.091Z
Duration: 30 min
Description: Wonder Woman workout

Build muscles with heavier weights while burning fat faster. No cardio in this segment, you will need a weight bench 10,12,15,20 and maybe 25 pound dumbbells for best results!

Perform each exercise using medium weights for the first round then slightly heavier for the second round and heaviest for third round Recommended reps and weights listed with each exercise . Perform each exercise one after the other then take a 1 minute break between sets. Goal is to do 3 sets.

Begin First set with 10 or 12 lb dumbbells 
Second set go up to 12 or 15 lb dumbbells
Third set try 15 or 20 lb dumbbells 
Perform 20 reps with all sets of possible 
Continue to next exercise no break

Flat bench Dumbbells Chest Press

Set bench to 30 degrees incline keep slight bend in arms squeeze at the top of the move . 
First set use 5 or 8 lb 
Second set use 8 or 10 lb
Third set use 10 or 12 lb 
20 reps your last 5 reps should be challenging

Incline bench Flyes

Perfect this exercise without holding dumbbells first then progress to holding them 
First set 10 lb dumbbells 
Second set 12 lb dumbbells 
Third set 15 lb dumbbells 
Perform 15 reps per leg full range of motion but don’t let knee track over foot .

Russian Split squat

Circuit A

Position your supporting leg far enough away so your torso hangs away from bench that way you engage your abs as well as using your back muscles during exercise .
First set 12 or 15 lb dumbbells 
Second set 15 or 20 lb dumbbells 
Third set 20 or 25 lb dumbbells

Single arm dumbbell row

Place the pad of the bench in upright position so you can lean against for support 
First set 10 lb dumbbells 
Second set 12 lb dumbbells 
Third set 15 lb dumbbells 
If you are stronger increase weight and you can reduce reps

Seated dumbbell shoulder press

Practice this move by slowing it down.
One rep is classified as step over and back perform 20 reps per leg . 
To make this more challenging hold one dumbbell in both hands

Single leg bench step over

Circuit B

Perform these three exercise one after the other

Make sure to keep belly button pulled into spine by pressing lower back into the bench .

Bench Leg raise with reverse crunch

Make sure to twist and bring elbow to knee 
When counting reps right side then left side is one count

Bench bicycles

For this exercise you can vary direction during the set make sure to extend legs completely

Wonder Woman workout

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