Venus Index Workout Cycle 2

Venus Index Workout Week 5
Days 1 & 2
Week 5 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
12
10
60 seconds
10
10
10
Rest (Secs)
60
60
60
60
60
60
60
60
60
Week 5 Day 2
Exercise
Sets
Reps
Rest (Secs)
Curtsy Lunge
10
60
Step Up and Press
10
60
Double Raise
10
60
T-Bend
10
60
Squat and Lateral Raise
10
60
10
60
Dumbbell Squat
10
60
Side Plank
30 seconds per side
60
Dips
12
60

Day 3
Week 5 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
3
3
3
3
3
3
3
3
3
Reps
10
12
10
10
10
10
30 seconds per side
10
10
Rest (Secs)
60
60
60
60
60
60
60
60
60

Day 1
Week 6 Day 1
Exercise
Push Ups
Bent Dumbbell Row
Upright Row
Push Ups
Bent Dumbbell Row
Upright Row
Push Ups
Bent Dumbbell Row
Upright Row
Reverse Lunges
Stiff Leg Deadlift
Bulgarian Split Squat
Reverse Lunges
Stiff Leg Deadlift
Reverse Lunges
Stiff Leg Deadlift
Plank
Stability Ball Roll Out
Push Ups
Plank
Squat and Press
Plank
Sets
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
Reps
12
10
10
12
10
10
12
10
10
12
10
10
12
10
10
12
10
10
75 seconds
10
10
75 seconds
10
10
75 seconds
10
Rest
(Secs)
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
Squat and Press
10
60

Day 2
Week 6 Day 2
Exercise
Sets
Reps
Rest (Secs)
Dumbbell Squat
10
60
Reverse Lunges
12
60
Stiff Leg Deadlift
10
60
Dumbbell Squat
10
60
Reverse Lunges
12
60
Stiff Leg Deadlift
10
60
Dumbbell Squat
10
60
Reverse Lunges
12
60
Stiff Leg Deadlift
10
60
Step Up and Press
10
60
Plank
75 Seconds
60
10
60
Step Up and Press
10
60
Plank
75 Seconds
60
10
60
Step Up and Press
10
60
Plank
75 Seconds
60
10
60
Curl and Press
10
60
Push Ups
12
60
Bent Dumbbell Row
10
60
Curl and Press
10
60
Push Ups
12
60
Bent Dumbbell Row
10
60
Curl and Press
10
60
Push Ups
12
60
Bent Dumbbell Row
10
60

Day 3
Week 6 Day 3
Exercise
Sets
Reps
Rest
(Secs)
T-Bend
10
60
Step Up and Press
10
60
Plank
75 Seconds
60
T-Bend
10
60
Step Up and Press
10
60
Plank
75 Seconds
60
T-Bend
10
60
Step Up and Press
10
60
Plank
75 Seconds
60
10
60
Curl and Press
10
60
Push Ups
12
60
10
60
Curl and Press
10
60
Push Ups
12
60
10
60
Curl and Press
10
60
Push Ups
12
60
Curtsy Lunge
10
60
Dumbbell Squat
10
60
Reverse Lunges
12
60
Curtsy Lunge
10
60
Dumbbell Squat
10
60
Reverse Lunges
12
60
Curtsy Lunge
10
60
Dumbbell Squat
Reverse Lunges
1
1
10
12
60
60

Day 1
Week 7 Day 1
Exercise
Sets
Reps
Rest (Secs)
Push Ups
12
60
10
60
Stability Ball Curl Up
12
60
Push Ups
12
60
10
60
12
60
Push Ups
12
60
10
60
12
60
10
60
Bowler Squat
12
60
Reverse Lunge and Press

1
1
10
10
60
60
Bowler Squat
12
60

1
1
10
10
60
60
Bowler Squat
12
60
10
60
Curl and Press
12
60
One Leg T-Bend
10
60
10
60
Curl and Press
12
60
One Leg T-Bend
10
60
10
60
Curl and Press
12
60
One Leg T-Bend
10
60
10
60

Day 2
Week 7 Day 2
Exercise
T-Bend
T-Bend
T-Bend
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
Sets
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
Reps
10
10
10
10
10
10
10
10
10
10
12
10
10
12
10
10
12
10
12
12
12
12
12
12
12
12
Rest
(Secs)
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
Bowler Squat
12
60

Day 3
Week 7 Day 3
Exercise
Bowler Squat
Dips
Bowler Squat
Dips
Bowler Squat
Dips
Stiff Leg Deadlift
Plank
Curl and Press
Stiff Leg Deadlift
Plank
Curl and Press
Stiff Leg Deadlift
Plank
Curl and Press
One-Leg Get Ups
T-Bend
Sets
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
Reps
12
12
12
12
12
12
12
12
12
10
75 Seconds
12
10
75 Seconds
12
10
75 Seconds
12
10
10
Rest
(Secs)
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60

One-Leg Get Ups
T-Bend
One-Leg Get Ups
T-Bend
1
1
1
1
1
1
1
10
10
10
10
10
10
10
60
60
60
60
60
60
60

Day 1
Week 8 Day 1
Exercise
Sets
Reps
Rest
(Secs)
Push Ups
12
60
Curtsy Lunge
12
60
Step Up and Press
10
60
Bent Dumbbell Row
10
60
Dumbbell Squat
10
60
12
60
Double Raise
10
60
12
60
Plank
75 Seconds
60
Push Ups
12
60
Curtsy Lunge
12
60
Step Up and Press
10
60
Bent Dumbbell Row
10
60
Dumbbell Squat
10
60
12
60
Double Raise
10
60
12
60
Plank
75 Seconds
60
Push Ups
12
60
Curtsy Lunge
12
60
Step Up and Press
10
60
Bent Dumbbell Row
10
60
Dumbbell Squat
10
60
12
60
Double Raise
10
60
12
60
Plank
75 Seconds
60

Day 2
Week 8 Day 2
Exercise
Sets
Reps
Rest
(Secs)
Curtsy Lunge
12
60
12
60
Dips
12
60
12
60
Side Plank
45 seconds per side
60
Bent Dumbbell Row
10
60
Bowler Squat
12
60
Step Up and Press
10
60
Double Raise
10
60
Curtsy Lunge
12
60
12
60
Dips
12
60
12
60
Side Plank
45 seconds per side
60
Bent Dumbbell Row
10
60
Bowler Squat
12
60
Step Up and Press
10
60
Double Raise
10
60
Curtsy Lunge
12
60
12
60
Dips
12
60
12
60
Side Plank
45 seconds per side
60
Bent Dumbbell Row
10
60
Bowler Squat
12
60
Step Up and Press
10
60
Double Raise
10
60

Day 3
Week 8 Day 3
Exercise
Sets
Reps
Rest
(Secs)
Squat and Press
10
60
Dips
12
60
Curtsy Lunge
12
60
Side Plank
45 seconds per side
60
Double Raise
10
60
12
60
12
60
One Arm Dumbbell Press
10
60
Stiff Leg Deadlift
12
60
Squat and Press
10
60
Dips
12
60
Curtsy Lunge
12
60
Side Plank
45 seconds per side
60
Double Raise
10
60
12
60
12
60
10
60
Stiff Leg Deadlift
12
60
Squat and Press
10
60
Dips
12
60
Curtsy Lunge
12
60
Side Plank
45 seconds per side
60
Double Raise
10
60
12
60
12
60
10
60
Stiff Leg Deadlift
12
60

Venus Index Workout Cycle 2

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Venus Index Workout Cycle 2

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Venus Index Workout Week 5

Step Up and Press

Squat and Lateral Raise

One arm dumbbell row

30 seconds per side

Venus Index Workout Week 5

Venus Index Workout Week 6

Squat and Press

Venus Index Workout Week 6

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 6

Step Up and Press

Step Up and Press

Step Up and Press

One arm dumbbell row

Curl and Press

One arm dumbbell row

Curl and Press

One arm dumbbell row

Curl and Press

Venus Index Workout Week 7

Bulgarian Split Squat

Stability Ball Curl Up

Bulgarian Split Squat

Stability Ball Curl Up

Bulgarian Split Squat

Stability Ball Curl Up

Dumbbell Row & Kickback

Reverse Lunge and Press

Reverse Lunge and Press

Reverse Lunge and Press

Curl and Press

One Leg T-Bend

Stability Ball Roll Out

Curl and Press

One Leg T-Bend

Stability Ball Roll Out

Curl and Press

One Leg T-Bend

Stability Ball Roll Out

Venus Index Workout Week 7

Venus Index Workout Week 7

One arm dumbbell row

Venus Index Workout Week 8

Step Up and Press

Bent Dumbbell Row

Stability Ball Roll Out

Bulgarian Split Squat

Step Up and Press

Bent Dumbbell Row