Courtney's Gym Routine

Monday · Routine A

Warm-up

  • 4 × 15

    Hip side planks

    Hip side planksSide plank on the forearm, elbow under the shoulder, top arm reaching up. The hips lower toward the floor, then lift back up until the body forms a straight line.Demo variant to confirm
    Front view · hips lower and lift in a forearm side plank

  • 4 × 15, both legs

    Slow mountain climbers

    Slow mountain climbersHigh plank on the floor with hands under the shoulders. One knee slowly draws toward the chest and returns, then the other leg, while the hips stay level.
    Side view · slow knee drive, alternating legs

  • 4 × 1 minute

    Scissor kicks

    Scissor kicksLying on the back with hands by the hips, both legs straight and off the floor. The legs alternate up and down past each other in a scissor motion.
    Side view · straight legs alternate up and down

  • 4 × 15

    Hanging leg lifts

    Hanging leg liftsHanging from a pull-up bar with straight arms. Straight legs lift forward to about hip height, then lower slowly back to the hang.
    Side view · straight legs lift from a dead hang

Main workout

  • 4 × 15 @ 30

    Shoulder fly

    Shoulder flyStanding, facing forward, with a dumbbell in each hand at the sides. Both arms rise out to the sides to shoulder height with a soft elbow bend, then lower slowly.Demo variant to confirm
    Front view · arms rise out to shoulder height

  • 4 × 25 @ 50

    Overhead shoulder press

    Overhead shoulder pressStanding, facing forward, with dumbbells at shoulder height and forearms vertical. Both arms press the weights overhead, then lower back to the shoulders.Demo variant to confirm
    Front view · press from shoulders to overhead

  • 4 × 15 @ 209 lb

    Seated back row, wide grip

    Seated back row, wide gripSeated with feet on the footplate and arms reaching forward to a wide-grip bar on a cable. Pull the bar toward the upper stomach, driving the elbows back and sitting tall, then extend the arms forward again.Wide-grip barDemo variant to confirm
    Side view · wide-grip bar pulled to the upper stomach

  • 4 × 15 @ 209 lb

    Seated lat pulldown, close grip

    pull to the front of the chest

    Seated lat pulldown, close gripSeated under the knee pad, arms extended overhead to a close-grip handle. Pull the handle down to the front of the chest with the elbows driving down, then let the arms rise again.Close-grip handleDemo variant to confirm
    Side view · close-grip handle pulled to the front of the chest

  • 4 × 15 @ 40 lb

    Dumbbell biceps curl

    Dumbbell biceps curlStanding tall with a dumbbell in each hand, elbows pinned at the sides. Curl the weights up toward the shoulders, then lower them slowly to straight arms.
    Side view · elbows stay at the sides

  • 4 × 20 @ 143 lb

    Triceps pulldown, curl bar

    10 inside-grip and 10 outside-grip reps per set

    Triceps pulldown, curl barStanding at a high cable with a curl bar, upper arms fixed at the sides. Push the bar down until the arms are straight, then let it rise to chest height. The inset highlights the inside grip for the first half of the loop and the outside grip for the second half.Inside gripOutside grip
    Side view · inset switches inside grip → outside grip

Treadmill finisher

  • 20 minutes at 4.2–4.8 mph

    Treadmill walk

    Incline: 5.5°

    Treadmill walkWalking upright on a treadmill with an easy stride and natural arm swing while the belt moves underneath.
    Side view · steady walk with natural arm swing
    To confirmIncline unit (degrees or %) to be confirmed