![]() 4 SETS OF 12 FOR EACH EXERSIZE.īARBELL SQUATS SUPERSET WITH BARBELL FRONT SQUATSįEET ELEVATED KETTLEBELL SUMO SQUATS SUPERSET WITH FEET ELEVATED REVERSE LUNGEīOX SQUATS WITH BARBELL SUPERSET WITH WEIGHTED JUMP SQUATS GLUTE FOCUSED LEG PRESS FULLREALLY FOCUS ON THE MIND MUSCLE CONNECTION AND FULL ROM (RANGE OF MOTION) 12,000 STEPS A DAY ON TOP OF THE WORKOUTS. THE LAST COUPLE REPS OF EACH EXERSIZE SHOULD BE HARD BUT DOABLE WITH GOOD FORM. PUSH YOURSELF! FOCUS ON FORM ALWAYS, THE LAST COUIPLE REPS SHOULD BE GARD BUR DOABLE.WARM UP WITH 10 MINS OF CARDIO BEFORE EACH WORKOUT. WIDE STANCE LEG PRESS/SINGLE LEG LEG PRESSįEET ELEVATED DUMBELL DEADLIFTS SUPERSET WITH DUMBELL SINGLE LEG HIP THRUSTSįEET ELEVATED SQUATS SUPERSET WITH KETTLE BELL SWINGS FINISH WITH 100 JUMP SQUATS LOWER BODY: FULL LEG DAY2 MINUTE REST BETWEEN SETSĬLOSE STANCE LEG PRESS/SINGLE LEG SIDE LEG PRESS SINGLE ARM LAT PULLDOWNS SUPERSET FACE PULLSīICEPS 21’S 7 FULL REPS/7HALF REPS FROM THE TOP/7 HALF REPS FROM THE BOTTOMĢ0 OBLIQUE CRUNCHES/20 BICYCLE CRUNCHES(EACH LEG)/15 DECLINE CRUNCHES 4 SETS SINGLE ARM SEATED ROW SUPERSET WITH STANDING DUMBELL BICEP CURLS SEATED CLOSE GRIP ROW 15/12/10/8 SUPERSET LOWER BACK EXTENTIONS 4 SETS OF 20 LAT PULLDWOWNS SUPERSET WITH SINGLE ARM DUMBELL ROW 4 SETS OF 12 UPPER BODY: BACK/BICEPS/CORE 1 MINUTE REST BETWEEN SETS SEATED HAMSTRING CURL 21’S 7 FULL REPS/7 HALF REPS FROM THE TOP/7 PULSES 5 SETS SINFLE LEG DUMBELL DEADLIFTS AND B STANCE DEADLFITS 4 SETS 0F 12 STIFF LEGGED DEADLIFTS SUPERSET WITH REVERSE LUNGES 4 SETS OF 12 WARM UP WITH BANDED ABDUCTORS/SIDE STEPS. LOWERBODY: HAMSTRING FOCUSED 2 MINUTE REST BETWEEN SETS OVERHEAD ROPE TRICEP EXTENTIONS SUPERSET WITH DUMBELL SINGLE ARM STANDING SHOULDER PRESSġ00 AROUND THE WORLDS(LIGHT WEIGHT, LITTLE TO NO REST)Ģ0 RUSSIAN TWIST WITH WEIGHT/20V UPS/20OREVERSE CRUNCHES 4 SETS SEATED SHOULDER PRESS 15/12/10/8/6 SUPERSET WITH SINGLE ARM LATERAL RAISES 4 SETS OF 12ĬABLE ROPE UPRIGHT ROWS SUPERSET WITH TRICEP PRESSDOWN 4 SETS OF 12ĬABLE SINGLE ARM FRONT RAISE SUPERSET WITH SINGLE ARM TRICEP ETENTIONS UPPER BODY: SHOULDERS/TRICEPS/CORE 1 MINUTE REST BETWEEN SETS REVERSE HACK SQUATS 15/12/10/8 REPS ADDING WEIGHT EACH TIME SUPERSET WITH DUMBBELL SUMO SQUATS ![]() HIP THRUSTS 15/12/10/8/6 REPS EITHER ON THE SMITH MACHINE OR JUST BARBELL SUPERSET WITH GOOD MORNINGS 5 SETS OF 12ĭUMBELL CURTSY LUNGES SUPERSET WITH PLIE DUMBELL SQUATS 4 SETS OF 12 SUMO DEADLIFTS START WITH 15 REPS/12/10/8/6 ADDING WEIGHT EACH SET SUPERSET WITH BANDED KICK BACKS 5 SETS OF 15 EACH LEG WARM UP WITH SEATED ABDUCTORS WITH A BAND AND LATERAL BANDED WALKS 4 SETS OF 20 TO WARM UP THE GLUTES BEFORE WE START. ![]() LOWER BODY: GLUTE FOCUSED 2 MINUTE REST BETWEEN SETS 12,000 STEPS A DAY 7 DAYS A WEEK WERE DOING 5 SETS OF 10 THIS TIME PUSH YOURSELF!! THE LAST COUPLE REPS SHOULD BE DOABLE WITH GOOD FORM BUT HARD TO FINISH. EACH WORKOUT SHOULD ONLY TAKE AN HOUR MAYBE LESS. ![]() YOU WANNA REST JUST LONG ENOUGH TO MOVE ON TO THE NEXT EXERCISE. START WITH 10 MIN WARM UP BEFORE EACH WORKOUT. ![]() ALSO 10,000 STEPS A DAY SEND ME A PIC THE TRACKER SO I KNOW YOU’VE HIT THE DAILY STEP COUNT EACH SESSION SHOULD BE DONE IN 45-60 MINS LITTLE REST IN BETWEEN SETS.JUST ENOUGH TO DRINK SOME WATER AND KEEP GOING. CONTROL THE WEIGHT, DON’T LET IT CONTROL YOU! GO AS HEAVY AS YOU CAN WITH PERFECT FORM, THE LAST COUPLE REPS OF EVERY SET SHOULD BE DIFFICULT BUT DOABLE.LETS GET SOME GAINS!! WARM UP WITH 10 MINS CARDIO EVERYDAY BEFORE YOU GET INTO THE WORKOUT. ON THE GLUTES FOCUSED DAYS YOU WANNA SQUEEZE THE GLUTES AT THE TOP OF THE MOVEMENT WITHOUT THRUSTING YOUR HIPS FORWARD. ![]()
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