Fitness Diva: Sports Model Sarah Allen Workout Program.

Monday – Off Day

Recovery

Tuesday – Legs

Leg Press (Single Leg) 4×8-10
Leg Extension (Single Leg) 4×15
Hack Squat 4×15
Leg Curl (Single Leg) 4×15

Wednesday – Chest/Arms

Chest Press Machine 4×15
Pec Deck Machine 4×15
Preacher Curl 4×15
Bench Dips 4×15
Standing Dumbbell Curls 4×15

Thursday – Back/Shoulders

Pull Downs 4×8-10
Cable Row 4×8-10
Shoulder Press 4×8-10
Reverse Fly’s 4×15
Hyper Extension 4×15
Side Lateral Raise 4×15
Dumbbell Bent Over Rows 4×15

Friday – Off Day

Recovery

Saturday – Outdoor Session – Legs/Glutes/Cardio

Walking Lunges
Sumo Squats
Narrow Stationary Jumps
50m Sprints

Sunday – Cardio

45min – 60min Incline Walking

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