Workout to Go                                           Know what to do. Get on with your day.



Session A                                                                            7 exercises

Between sessions: 1 rest day (~48 h).


   1. Leg press / Legs
   2 x 8-12 rep | 150 s rest
   Press without lifting your pelvis.
   Watch demonstration



   2. Lying leg curl / Legs
   2 x 10-15 rep | 90 s rest
   Heels toward glutes; keep hips supported.
   Watch demonstration



   3. Standing calf raise / Calves
   2 x 10-15 rep | 90 s rest
   Raise your heels; lower without bouncing.
   Watch demonstration



   4. Machine chest press / Chest
   2 x 8-12 rep | 150 s rest
   Press with your back supported.
   Watch demonstration



   5. Chest-supported row / Back
   2 x 8-12 rep | 150 s rest
   Chest supported; draw elbows back.
   Watch demonstration



   6. Lateral raise / Shoulders
   2 x 10-15 rep | 90 s rest
   Raise out to the sides without swinging.
   Watch demonstration



   7. Preacher curl / Biceps
   4 x 10-15 rep | 90 s rest
   Curl without lifting your upper arms.
   Watch demonstration




Recovery is a starting guide. Allow more time if needed.
Images are illustrative. Video links need internet.                                         1/3
   Workout to Go                                           Know what to do. Get on with your day.



Session B                                                                            6 exercises

Between sessions: 1 rest day (~48 h).


   1. Leg press / Legs
   2 x 8-12 rep | 150 s rest
   Press without lifting your pelvis.
   Watch demonstration




   2. Lying leg curl / Legs
   2 x 10-15 rep | 90 s rest
   Heels toward glutes; keep hips supported.
   Watch demonstration




   3. Machine chest press / Chest
   2 x 8-12 rep | 150 s rest
   Press with your back supported.
   Watch demonstration




   4. Lat pulldown / Back
   2 x 8-12 rep | 150 s rest
   Pull toward your chest without swinging.
   Watch demonstration




   5. Standing calf raise / Calves
   2 x 10-15 rep | 90 s rest
   Raise your heels; lower without bouncing.
   Watch demonstration




   6. Cable pushdown / Triceps
   6 x 10-15 rep | 90 s rest
   Straighten your arms; elbows at your sides.
   Watch demonstration




Recovery is a starting guide. Allow more time if needed.
Images are illustrative. Video links need internet.                                         2/3
   Workout to Go                                           Know what to do. Get on with your day.



Session C                                                                            6 exercises

Between sessions: 1 rest day (~48 h).


   1. Leg extension / Legs
   2 x 10-15 rep | 90 s rest
   Straighten your knees; lower with control.
   Watch demonstration




   2. Lying leg curl / Legs
   2 x 10-15 rep | 90 s rest
   Heels toward glutes; keep hips supported.
   Watch demonstration




   3. Machine chest press / Chest
   2 x 8-12 rep | 150 s rest
   Press with your back supported.
   Watch demonstration




   4. Lat pulldown / Back
   2 x 8-12 rep | 150 s rest
   Pull toward your chest without swinging.
   Watch demonstration




   5. Lateral raise / Shoulders
   2 x 10-15 rep | 90 s rest
   Raise out to the sides without swinging.
   Watch demonstration




   6. Machine crunch / Abs
   6 x 10-15 rep | 90 s rest
   Bring your ribs toward your pelvis.
   Watch demonstration




Recovery is a starting guide. Allow more time if needed.
Images are illustrative. Video links need internet.                                         3/3