Venus Index Workout Cycle 1

Venus Index Workout Week 1
Days 1 & 2
Week 1 Day 1
Exercise
Push Ups
Curtsy Lunge
Step Up and Press
Dips
Bowler Squat
Plank
One arm dumbbell row
T-Bend
Squat and Lateral Raise
Sets
3
3
3
3
3
3
3
3
3
Reps
10
10
10
10
10
60 seconds
10
10
10
Rest (Secs)
60
60
60
60
60
60
60
60
60
Week 1 Day 2
Exercise
Curtsy Lunge
Step Up and Press
Double Raise
T-Bend
Squat and Lateral Raise
Dumbbell Squat
Side Plank
Dips
Sets
Reps
Rest (Secs)
3
10
60
3
10
60
3
10
60
3
10
60
3
10
60
3
10
60
3
10
60
3 30 seconds per side
60
3
10
60

Day 3
Week 1 Day 3
Exercise
T-Bend
Dips
Curtsy Lunge
Step Up and Press
Double Raise
Stiff Leg Deadlift
Side Plank
Dumbbell Row & Kickback
Dumbbell Squat
Sets
Reps
Rest (Secs)
3
10
60
3
10
60
3
10
60
3
10
60
3
10
60
3
10
60
60
3
10
60
3
10
60

Day 1
Week 2 Day 1
Exercise
Sets
Reps
Rest
(Secs)
Push Ups
10
60
Bent Dumbbell Row
10
60
Upright Row
10
60
Push Ups
10
60
Bent Dumbbell Row
10
60
Upright Row
10
60
Push Ups
10
60
Bent Dumbbell Row
10
60
Upright Row
10
60
Reverse Lunges
10
60
Stiff Leg Deadlift
10
60
Bulgarian Split Squat
10
60
Reverse Lunges
10
60
Stiff Leg Deadlift
10
60
10
60
Reverse Lunges
10
60
Stiff Leg Deadlift
10
60
10
60
Plank
60 seconds
60
Stability Ball Roll Out
10
60
Squat and Press
10
60
Plank
60 seconds
60
10
60
Squat and Press
10
60
Plank
60 seconds
60
10
60
Squat and Press
10
60

Day 2
Week 2 Day 2
Exercise
Sets
Reps
Rest
(Secs)
Dumbbell Squat
10
60
Reverse Lunges
10
60
Stiff Leg Deadlift
10
60
Dumbbell Squat
10
60
Reverse Lunges
10
60
Stiff Leg Deadlift
10
60
Dumbbell Squat
10
60
Reverse Lunges
10
60
Stiff Leg Deadlift
10
60
Step Up and Press
10
60
Plank
60 seconds
60
10
60
Step Up and Press
10
60
Plank
60 seconds
60
10
60
Step Up and Press
10
60
Plank
60 seconds
60
10
60
Curl and Press
10
60
Push Ups
10
60
Bent Dumbbell Row
10
60
Curl and Press
10
60
Push Ups
10
60
Bent Dumbbell Row
10
60
Curl and Press
10
60
Push Ups
10
60
Bent Dumbbell Row
10
60

Day 3
Week 2 Day 3
Exercise
Sets
Reps
Rest
(Secs)
T-Bend
10
60
Step Up and Press
10
60
Plank
60 seconds
60
T-Bend
10
60
Step Up and Press
10
60
Plank
60 seconds
60
T-Bend
10
60
Step Up and Press
10
60
Plank
1
1
60 seconds
10
60
60
Curl and Press
10
60
Push Ups
10
60
10
60
Curl and Press
10
60
Push Ups
10
60
10
60
Curl and Press
10
60
Push Ups
10
60
Curtsy Lunge
10
60
Dumbbell Squat
10
60
Reverse Lunges
10
60
Curtsy Lunge
10
60
Dumbbell Squat
10
60
Reverse Lunges
10
60
Curtsy Lunge
10
60
Dumbbell Squat
Reverse Lunges
1
1
10
10
60
60

Day 1
Week 3 Day 1
Exercise
Push Ups
Sets
1
1
Reps
10
10
Rest (Secs)
60
60
Stability Ball Curl Up

Push Ups
1
1
1
10
10
10
60
60
60

Push Ups
1
1
1
10
10
10
60
60
60
10
60

Bowler Squat
Reverse Lunge and Press
Bowler Squat
Bowler Squat
Curl and Press
T-Bend
Curl and Press
T-Bend
Curl and Press
T-Bend
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60

Day 2
Week 3 Day 2
Exercise
Sets
Reps
Rest
(Secs)
T-Bend
10
60
10
60
10
60
T-Bend
T-Bend
1
1
1
1
10
10
10
10
60
60
60
60

Dips
Stiff Leg Deadlift
Dips
Stiff Leg Deadlift
Dips
Stiff Leg Deadlift
Curl and Press
Bowler Squat
Curl and Press
Bowler Squat
Curl and Press
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
Bowler Squat
10
60

Day 3
Week 3 Day 3
Exercise
Bowler Squat
Dips
Bowler Squat
Dips
Bowler Squat
Dips
Stiff Leg Deadlift
Plank
Curl and Press
Sets
1
1
1
1
1
1
1
1
1
1
1
1
Reps
10
10
10
10
10
10
10
10
10
10
10
10
Rest
(Secs)
60
60
60
60
60
60
60
60
60
60
60
60
Stiff Leg Deadlift

Plank
Curl and Press
Stiff Leg Deadlift
Plank
Curl and Press
One-Leg Get Ups
T-Bend
One-Leg Get Ups
T-Bend
One-Leg Get Ups
T-Bend
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
10
10
10
10
10
10
10
10
10
10
10
10
10
10
10
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60

Day 1
Week 4 Day 1
Exercise
Sets
Reps
Rest
(Secs)
Push Ups
10
60
Curtsy Lunge
10
60
Step Up and Press
10
60
Bent Dumbbell Row
10
60
Dumbbell Squat
10
60
10
60
Double Raise
10
60
10
60
Plank
60 seconds
60
Push Ups
10
60
Curtsy Lunge
10
60
Step Up and Press
10
60
Bent Dumbbell Row
10
60
Dumbbell Squat
10
60
10
60
Double Raise
10
60
10
60
Plank
60 seconds
60
Push Ups
10
60
Curtsy Lunge
10
60
Step Up and Press
10
60
Bent Dumbbell Row
10
60
Dumbbell Squat
10
60
10
60
Double Raise
10
60
10
60
Plank
60 seconds
60

Day 2
Week 4 Day 2
Exercise
Sets
Reps
Rest
(Secs)
Curtsy Lunge
10
60
10
60
Dips
10
60
10
60
Side Plank
30 seconds per side
60
Bent Dumbbell Row
10
60
Bowler Squat
10
60
Step Up and Press
10
60
Double Raise
10
60
Curtsy Lunge
10
60
10
60
Dips
10
60
10
60
Side Plank
30 seconds per side
60
Bent Dumbbell Row
10
60
Bowler Squat
10
60
Step Up and Press
10
60
Double Raise
10
60
Curtsy Lunge
10
60
10
60
Dips
10
60
10
60
Side Plank
30 seconds per side
60
Bent Dumbbell Row
10
60
Bowler Squat
10
60
Step Up and Press
10
60
Double Raise
10
60

Day 3
Week 4 Day 3
Exercise
Sets
Reps
Rest
(Secs)
Squat and Press
10
60
Dips
10
60
Curtsy Lunge
10
60
Side Plank
60
Double Raise
10
60
10
60
10
60
One Arm Dumbbell Press
10
60
Stiff Leg Deadlift
10
60
Squat and Press
10
60
Dips
10
60
Curtsy Lunge
10
60
Side Plank
60
Double Raise
10
60
10
60
10
60
10
60
Stiff Leg Deadlift
10
60
Squat and Press
10
60
Dips
10
60
Curtsy Lunge
10
60
Side Plank
60
Double Raise
10
60
10
60
10
60
10
60
Stiff Leg Deadlift
10
60

Venus Index Workout Cycle 1

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Venus Index Workout Cycle 1

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Venus Index Workout Cycle 1

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Venus Index Workout Week 1

Venus Index Workout Week 1

Venus Index Workout Week 2

Bent Dumbbell Row

Bent Dumbbell Row

Bent Dumbbell Row

Stiff Leg Deadlift

Bulgarian Split Squat

Stiff Leg Deadlift

Bulgarian Split Squat

Stiff Leg Deadlift

Bulgarian Split Squat

Stability Ball Roll Out

Squat and Press

Stability Ball Roll Out

Squat and Press

Stability Ball Roll Out

Squat and Press

Venus Index Workout Week 2

Stiff Leg Deadlift

Stiff Leg Deadlift

Stiff Leg Deadlift

Step Up and Press

Stability Ball Roll Out

Step Up and Press

Stability Ball Roll Out

Step Up and Press

Stability Ball Roll Out

Curl and Press

Bent Dumbbell Row

Curl and Press

Bent Dumbbell Row

Curl and Press

Bent Dumbbell Row

Venus Index Workout Week 2

Step Up and Press

Step Up and Press

Step Up and Press

Curl and Press

One arm dumbbell row

Curl and Press

One arm dumbbell row

Curl and Press

Venus Index Workout Week 3

Stability Ball Curl Up

Stability Ball Curl Up

Stability Ball Curl Up

Dumbbell Row & Kickback

Venus Index Workout Week 3

Dumbbell Row & Kickback

Bulgarian Split Squat

Dumbbell Row & Kickback

Venus Index Workout Week 3

Stiff Leg Deadlift

Venus Index Workout Week 4

Step Up and Press

Bent Dumbbell Row

Stability Ball Roll Out

Bulgarian Split Squat