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Erin Doherty Program

4 Weeks/ 4 Times per Week

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Treadmill Walking Beginner	Treadmill Walking 1 sets, 00:08:00	1	00:08:00			--:--
3.0-3.5 Speed & 2.0 Incline
	Smith Machine Squat- Quad Bias Quads /	Smith Machine Squat- Quad Bias 3 sets, 12,10,8 reps	3		12,10,8	--	--:--
Do 1-2 sets of warm up to work up to a working set 1-2 RIR
	Rear Foot Elevated Split Squat Quads /	Rear Foot Elevated Split Squat 2 sets, 10 reps	2		10	--	--:--
1-2 RIR
	Glute Bias Leg Press Glutes /	Glute Bias Leg Press 2 sets, 12 reps	2		12	--	--:--
1-2 RIR
	Glute Bias Leg Press Glutes /	Glute Bias Leg Press 1 sets, 10 reps	1		10	--	--:--
1 RIR
	Machine Thigh Abductor Outer Thighs / Beginner	Machine Thigh Abductor 2 sets, 12 reps	2		12	--	--:--
1-2 RIR

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Treadmill Walking Beginner	Treadmill Walking 1 sets, 00:08:00	1	00:08:00			--:--
3.0 Speed 3.0-3.5 Speed & 2.0 Incline
	Lat Pulldown Lats /	Lat Pulldown 3 sets, 12 reps	3		12	--	--:--
1-2 RIR Lat focused: Keep elbows tight to the ribcage
	Machine Shoulder Press Shoulders /	Machine Shoulder Press 3 sets, 12 reps	3		12	--	--:--
1-2 RIR
	Reverse Pec Deck Fly Rear/Posterior Delt /	Reverse Pec Deck Fly 3 sets, 12 reps	3		12	--	--:--
	Seated Cable Row Middle Back /	Seated Cable Row 1 sets, reps	1		--	--	--:--
	Rope Tricep Pushdown Triceps /	Rope Tricep Pushdown 3 sets, 15 reps	3		15	--	--:--
	Dumbbell Curl Biceps /	Dumbbell Curl 2 sets, 15 reps	2		15	--	--:--
	Bent Knee Raises Abs /	Bent Knee Raises 2 sets, 8 reps	2		8		--:--
	Reverse Crunch Abs / Beginner	Reverse Crunch 1 sets, reps	1		--		--:--

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Assault Bike	Assault Bike 1 sets, 05:00:00	1	--	05:00:00			--:--
	1 DB 1 Leg SLDL	1 DB 1 Leg SLDL 3 sets, 6 reps	3			6	--	--:--	Block B
	1 Arm Hollow Hold Press	1 Arm Hollow Hold Press 3 sets, 8 reps	3			8	--	--:--	Block B
	Stir the pot	Stir the pot 2 sets, 5 reps	2			5		--:--	Block B
	One-Arm Dumbbell Row Lats / Beginner	One-Arm Dumbbell Row 3 sets, 8 reps	3			8	--	--:--
	Dumbbell Lateral Raise Shoulders / Beginner	Dumbbell Lateral Raise 3 sets, 12 reps	3			12	--	--:--
	Split Squat ISO Hold	Split Squat ISO Hold 2 sets, 1 reps00:00:15	2		00:00:15	1	--	--:--
Can add dumbbell to progress