WORKOUT 1 – Hack Squat machine 10 x 3 Sets Low back extension with weight, squeeze Glutes 10 x 3 Sets Lying on the mat, ball hamstring curls 10 x 3 sets Barbell Hip Thrusts 3 second negatives 5 x 3 sets Outer thigh machine 10 x 3 sets DB Shoulder Press Seated 10 x 4 sets Cable side raises 10 x 3 sets Rear delts machine or DBs rear delts 10 x 3 sets WORKOUT 2 – Side to Side KB Squats x 3 Split lunge, back leg elevated on step 10 x 3 Pause barbell hip thrust (3-second pause) 10 x 3 sets DB Front squat 10 x 3 sets Barbell Step ups on a high box 10 x 3 sets Wide grip pull ups x AMRAP x 3 sets Plate loaded High Row Machine 10 x 3 sets Inverted Row using smith machine 10 x 3 sets WORKOUT 3 – Smith machine wide feet squats 8 x 3 sets Barbell glute bridge lying on floor 20 x 3 sets Frog pumps 50 x 3 sets Single leg on leg press 6 x 3 sets Chest press machine 6 x 3 sets Incline Barbell press 6 x 3 sets Push ups 30 x 2 sets Biceps & Glutes Day 1 – Barbell Bicep Curls 10 x 4 sets Machine Bicep Curls 8 x 4 sets Workout 4 - Leg raises using Decline Bench 20 x 3 sets Full crunches with weight 20 x 3 sets Bicycle crunches lying mat x 30 seconds x 3 sets Weighted Dips 10 x 3 sets Narrow Tricep Press using DB's or smith machine 8 x 3 sets Barbell Deep Sumo squat 10 x 3 sets Lateral band penguin squat walks forward 50 x 3 sets Kickbacks on cable machine 20 each x 3 sets Lateral band shuffles 20 steps each direction x 3 sets Reverse lunges off low step 20 total x 3 sets DB Romanian deadlift 10 x 3 sets
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May 2020
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