LEG DAY
~ Barbell Back Squats 4 Sets of 10
~ Leg Press 4 sets of 20
~ Dumbbell Lunges 3 Sets of 15 (Each Side)
~ Leg Extensions 4 Sets of 15
~ Lying Leg Curls 4 Sets of 15
~ Hip Abduction 4 Sets of 15
~ Hip Adduction 4 Sets of 15
~ Glute Press 3 Sets of 15 (Each Side)
CARDIO: 30 Min Treadmill Incline 12 Speed 3
CHEST & TRICEPS
~ Chest Press 4 Sets of 15
~ Pectoral Fly 4 Sets of 15
~ Flat Dumbbell Chest Press 4 Sets of 12
~ Incline Dumbbell Bench Press 4 Sets of 12
~ Assisted Chest Dips 4 Sets of 15
~ Dumbbell Skull Crushers 4 Sets of 12
~ Tricep Rope Pushdowns 3 Sets 1 Min Non-stop
~ Dumbell Single Arm Triceps Extension 3 Sets of 12
CARDIO: Elliptical HIIT 2 Miles
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BACK & BICEPS & SHOULDERS
~ Assisted Pull-Ups 4 Sets of 10
~ Shoulder Press 4 Sets of 15
~ Lat Pull-Down 4 Sets of 15
~ Seated Cable Row 4 Sets of 15
~ EZ Bar Upright Row 4 Sets of 15
~ Single Arm Cable Lateral Raises 4 Sets of 10 (Each Arm)
~ Alternating Bicep Curls 4 Sets of 10 (Each Arm)
~ Cable Bicep Curls 4 Sets of 15
CARDIO: 15 Min Rowing Machine
LEG DAY
~ Sumo Deadlifts 5 Sets of 8
~ Barbell Hip Thrusts 4 Sets of 12
~ Dumbbell Deficit Reverse Lunges 4 Sets of 12 (Each Leg)
~ Dumbbell SumoSquat 4 Sets of 15
~ Lying Single Leg Hamstring Curl 4 Sets of 12 (Each Leg)
~ Single Leg Extension 4 sets of 12 (Each Leg)
CARDIO: 30 Min Bike Resistance 10
CHEST & TRICEPS
~ Barbell Bench Press 5 Sets of 5
~ Dumbbell Incline Hex Press 4 Sets of 12
~ Dumbbell Pullover 4 Sets of 15
~ Cable Chest Flies 4 Sets of 15
~ Tricep Dips (Full Body) 4 Sets of 20
~ Tricep Push-ups 4 Sets of 12
CARDIO: 30 Min Treadmill Incline 12 Speed 3
BACK & BICEPS & SHOULDERS
~ Chest Supported Dumbbell Row 4 Sets of 12
~ Single Arm Dumbbell Row 4 Sets of 12 (Each Arm)
~ Dumbbell Rear Delt Fly
~ Cable Face Pulls 4 sets of 15
~ Dumbbell Arnold Press 4 Sets of 12
~ Dumbbell Lateral Raises 4 Sets of 12
~ Alternating Dumbbell Hammer Curls 4 Sets of 20
~ Cable Rope Bicep Curls 4 Sets of 20
CARDIO: 15 Min Rowing Machine
REST DAY
~ Go For a Mental Health Hot Girl Walk
~ Spend Some Active Time With Your Furr Baby
~ Take a Yoga Class
~ Dance
~ Rest Up If You Need It... You Deserve It!
AB CIRCUIT ONE
~ Wall Bridges 4 Sets of 25
~ Russian Twists 4 sets of 15
~ Dead Bugs 4 Sets of 15
~ Table Tops 4 Sets of 15
~ Sit Ups 4 Sets of 20
~ Planks 3 Sets 1 Min
AB CIRCUIT TWO
~ Bicycle Crunches 4 Sets of 25
~ Leg Lifts 4 sets of 15
~ Mountain Climbers 4 Sets of 15
~ Scissor Kicks 4 Sets of 15
~ High Knees 4 Sets of 20
~ Side Planks 3 Sets 1 Min
AB CIRCUIT THREE
~ Reverse Crunches 4 Sets of 25
~ Flutter Kicks 4 sets of 15
~ Hello Dolly's 4 Sets of 15
~ Toe Touches 4 Sets of 15
~ Toe Taps 4 Sets of 20
~ Hollow Holds 3 Sets 1 Min