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FRIDAY

(5 SETS 15 REPS)

1A. BARBELL BACK SQUAT (HEAVY)

SUPERSET

1B. GOBLET SQUAT (HEAVY)


(5SETS 20 REPS)

1A. LEG PRESS (HEAVY)

SUPERSET

1B. WALKING LUNGES (COUNTING UP WITH EACH STEP)


(5 SETS 12 REPS)

1A. ELEVATED REVERSE LUNGES (HEAVY)

SUPERSET

1B. HIP THRUST (12 REPS, 20 SEC. HOLD, 12 REPS)


ABS

500 TOTAL

(BICYCLES, CRUNCHES, RUSSIAN TWISTS, LEG SWINGS, REVERSE CRUNCHES, JACKKNIVES, SIDE OBLIQUES)

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MONDAY

(5 SETS)(5 REPS) 1.BARBELL BACK SQUATS (4 SETS)(12 REPS)(IMMEDIATELY RDLS AFTER LUNGER) 2A. WALKING LUNGES (RDLS THEN WALKING LUNGES BACK) 2B. RDLS (4 SETS)(12 REPS) 3A. SISSY SQUATS 3B. LEG EXTENSION

TUESDAY

(5 SETS 20 REPS) 1A. STANDARD DEADLIFTS SUPERSET 1B. BURPEES (5 SETS 12 REPS) 1A. T BAR ROWS (HEAVY) SUPERSET 1B. PULL UP (5 SETS 12 REPS) 1A. DB CURLS SUPERSET 1B. RENEGADE ROWS (5 SETS 12 REPS) 1A.

WEDNESDAY

(5 SETS 12 REPS) 1A. SUMO DEADLIFTS SUPERSET 1B. SUMO GOOD MORNINGS (5 SETS 15 REPS) 1A. LEG EXTENSIONS SUPERSET 1B. SISSY SQUATS (5 SETS 15 REPS) 1A. SUMO LEG PRESS (HEAVY) SUPERSET 1B. WALKING LUNGE