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Lower body gym OR dumbbell workout
Gym Equipment Workouts
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12m
3 sets of 6-12 reps (stopping 2-3 short of form slacking)
Warm up 1:25 - 3:55
1. 4:05 cable deadlift (suitcase deadlift with dumbbells)
2. 5:20 barbell back squat (could be normal dumbbell squat)
3. 6:40 RDL (with bar or dumbbells)
4. 8:45 Calf superset: seated raises + standing raises
5. 11:20 glute bridges
Up Next in Gym Equipment Workouts
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Back workout - Gym
3 sets of 6-10 reps with 2 reps in reserve
1-2 minute rest breaks. I've been going very heavy and resting for 2 minutes during this program personally! -
Upper body - gym or at home!
3 sets of MAX effort reps! Stopping when your form breaks down
1 minute rest breaks -
Back and biceps workout (cable machine)
3 sets each with a 90 second rest between! Today you need a longer rest break because we are targeting the same muscle groups. Aim for heavy sets at 85% of your max effort!
