Serina Branch’s Sample Workout Routine

Serina’s workouts vary week to week, including the number of reps and weights. These are a list of the most common exercises Serina combines into a workout. She sticks to medium weight with dumbbell presses and heavy weight for bench presses!

Monday- Chest/Biceps/Abs

• Decline Bench Press
• Incline Bench Press
• Flat Bench Press
• Incline Dumbbell Press
• Decline Dumbbell Press
• Flat Dumbbell Press
• Cable Crossovers

Tuesday- Legs

• Leg press
• Squats
• Front Squats
• Quad Extensions
• Hamstring Extensions
• Reverse Hip Abductor

Wednesday- Abs and Cardio

• I do a variety of many ab workouts and about 30 minutes of cycling

Thursday- Back and Tris

• Reverse Lat Pull Downs
• Lat pull Downs
• Dumbbell Rows
• T-bar Rows
• Cable Rows
• Deadlifts
• Rope Pull Downs
• Tricep Extensions
• Skull Crushers

Friday- Shoulders

• Shoulder Dumbbell Press
• Shoulder Press on Smith Machine
• Dumbbell Flyes
• Rear Delt Cable Flyes

Saturday- HITT/Glutes/Abs

• Lunges on the Treadmill (full incline)- 10 minutes
• Weighted Jump Squats- 2 sets of 50 reps
• Glute Kick Backs (10 and 20 pound ankles weights)
• Lunges
• Reverse Hip Abductor
• Weighted Hamstring Extensions
• End my workout with a variety of ab workouts

Sunday

• Cardio and light abs

– OR-

• Rest day

continue to next page for Serina Branch’s meal plan