ONE FULL WEEK OF WORKOUTS! FREE!

​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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