QUADS & GLUTES

Leg extension superset 30 second wall sit

4 sets 15 reps

Leg press
2 second pause at the bottom
4 sets 15 reps

Barbell lunges
4 sets 20 reps

Hack squat (or smith squat)

1.5s
3 sets 10 reps

Calf raise
heels together 10 reps
toes together 10 reps
neutral 10 reps

TRI-SET
Cable squat 10 reps
Cable stiff legged deadlift 10 reps
Cable pull through 10 reps
4 sets

Hip abductor
Sat back 10 reps
Sat upright 10 reps
sat forward 10 reps
5 sets
DELTS/ARMS

Cable side lateral raise

3 sets 10 reps

Smith machine seated press

3 sets 10 reps

Front raise superset barbell overhead press

3 sets 15 reps

Face pulls supserset upright row

3 sets 20 reps

GIANT SET – 10 reps each

Cable curl
Rope push down
Cross body hammer curl
Overhead extension
3 set

HAMSTRINGS/GLUTES

Resistance band warm up :

Kick backs supserset fire hydrants 3 sets 15 reps each
Resistance band Glute raise with hip abduction 3 sets 20 reps

Hip abductor superset adductor

4 sets 20 reps

Barbell glute raise – 2 second pause/squeeze at the top

Wide stance 15 reps
Close stance 15 reps
4 sets
.
Sumo deadlift superset stiff legged deadlift
3 sets 10 reps

Lying leg curl

Regular 15 reps
Up on forearms 15 reps
4 sets

DB sumo squat superset GHR

4 sets 20 reps
BACK & DELTS

Cable pull over

5 sets 15 reps

Machine high pulley row

4 sets 15 reps

Lat pull down

Regular 15 reps
behind the head 15 reps
4 sets

Tbar row
4 sets 10 reps

Lat pull down – v bar

4 sets 10 reps
3 second negative

GIANT SET 15 reps each

Over head press
Side lateral raise
Front raise
Upright row
5 sets
QUADS, ABS, CALVES
Leg extension 3 sets 50 reps
Leg press 10 reps each
High stance
Medium stance
Low stance
3 sets
Barbell Walking lunges alternated back squats
4 walking lunges, 4 back squats – repeated 5 times (this is one set)
3 sets
Step up lunge superset plyo lunges 3 sets 20 reps

Calf raise 50 reps 2 sets

10 Sit ups
20 Flutter kicks
30 Crunches
35 Air bicycles
30 Russian twists
20 Mountain climbers
10 spider mans
30second plank
Created by Stefanie Nadine, Sharing, copying or publishing of this document is
strictly forbidden.