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  • FEA7F3E7-20DA-4032-A7A7-75AB26A73F9A

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    emnem0907
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    This document outlines 5-day workout plans for the back, booty, and arms. The back workout focuses on rows, pulldowns, and other back exercises. The booty workout targets the glutes and legs with squats, lunges, bridges and other lower body movements. The arm workout strengthens biceps, triceps, shoulders and includes push up burnouts at the end of each session. Each workout is comprised of 3 sets of 15-20 repetitions of various exercises.

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    This document outlines 5-day workout plans for the back, booty, and arms. The back workout focuses on rows, pulldowns, and other back exercises. The booty workout targets the glutes and legs with squats, lunges, bridges and other lower body movements. The arm workout strengthens biceps, triceps, shoulders and includes push up burnouts at the end of each session. Each workout is comprised of 3 sets of 15-20 repetitions of various exercises.

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    2 views4 pages

    FEA7F3E7-20DA-4032-A7A7-75AB26A73F9A

    Uploaded by

    emnem0907
    This document outlines 5-day workout plans for the back, booty, and arms. The back workout focuses on rows, pulldowns, and other back exercises. The booty workout targets the glutes and legs with squats, lunges, bridges and other lower body movements. The arm workout strengthens biceps, triceps, shoulders and includes push up burnouts at the end of each session. Each workout is comprised of 3 sets of 15-20 repetitions of various exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 4

    Back Fat Attack

    Day 1
    3x15 Superman
    3x15 Push Ups
    3x15 Burpees
    Day 2
    3x15 Single Arm Row
    3x15 Bent Over Row
    3x15 Flys
    Day 3
    3x15 Lat Pull Downs
    3x15 Superman
    3x15 Seated Row
    Day 4
    3x15 Bent Over Row
    3x15 Burpees
    3x15 Flys
    Day 5
    3x15 Single Arm Row
    3x15 Push Ups
    3x15 Seated
    Booty Blaster
    Day 1
    3x20 Squats 3x20 Lunges 3x20 Jumping Squat 3x20 Hip Thrusters
    3x20 Calf Raises
    Day 2
    3x20 (Each Leg) Donkey Kicks 3x20 Deadlifts with Dumbbells 3x20
    Glute Bridges
    3x20 Side Kick (Bent Knee- Doggy Pose) 3x20 Calf Raises
    Day 3
    3x20 Jumping Squat 3x20 Foot Walking Lunge
    3x20 Side Lunge
    3x20 Hip Thrusters
    3x20 Calf Raises
    Day 4
    3x20 Squat Pulses (hold for two seconds at the top of squat)
    3x20 Reverse Lunge
    3x20 Skater Squat
    3x20 Mountain Climber
    3x20 Calf Raises
    Day 5
    3x20 Pulsing Glute Bridges (Hold for two seconds at the top of the
    squat) 3x20 Hip Thrusters
    3x20 Side Kick (Bent KneeDoggy Pose)
    3x20 Jumping Squat
    3x20 Calf Raises
    Flexin' On My Ex
    Day 1
    3x20 Bicep Curls
    3x20 Tricep Dips
    3x20 Lateral Raise Push Up Burnout
    Day 2
    3x20 Shoulder Press
    3x20 Kick Backs
    3x20 Overhead Tricep Extensions Push Up Burnout
    Day 3
    3x20 Bicep Curls
    3x20 Rear Delt Flys 3x20
    Lateral Raise Push Up Burnout
    Day 4
    3x20 Tricep
    Dips 3x20 Kick Backs
    3x20 Hammer Curl
    Push Up Burnout
    Day 5
    3x20 Overhead Tricep Extensions
    3x20 Rear Delt Flys
    3x20 Wide Bicep Curls Push Up Burnout

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