Monday :) Glutes
1) 50 Squats
2)20 Lunges (each leg)
3) 10 Hip Extensions (each leg)
4) 10 Donkey Kicks (each leg)
5) 10 Chair Kicks (each leg)
2)20 Lunges (each leg)
3) 10 Hip Extensions (each leg)
4) 10 Donkey Kicks (each leg)
5) 10 Chair Kicks (each leg)
Tuesday :) Legs
1) 10 Stiff-Legged Deadlifts
2) 10 Standing Leg Curls
3) 10 Lying Leg Curls
4) 20 Leg Press Repetitions
5) 10 Seated Calf Raises
2) 10 Standing Leg Curls
3) 10 Lying Leg Curls
4) 20 Leg Press Repetitions
5) 10 Seated Calf Raises
Wednesday :) Abs
1) 10 Sit Ups
2) 10 Leg Raises
3) 10 Lying Leg Raises + Crunch
4) 10 Toe Touchers
5) 10 Knee-Ins
2) 10 Leg Raises
3) 10 Lying Leg Raises + Crunch
4) 10 Toe Touchers
5) 10 Knee-Ins
Thursday :) Arms
1) 10 Barbell Curls
2) 10 Inclined Dumbbell Curls
3) 10 Standing Biceps Cable Curls
4) 10 Reverse Grip Bent-Over Rows
5) 10 Concentration Curls (each arm)
2) 10 Inclined Dumbbell Curls
3) 10 Standing Biceps Cable Curls
4) 10 Reverse Grip Bent-Over Rows
5) 10 Concentration Curls (each arm)
Friday :) Back
1) 10 Light Deadlifts
2) 10 Weighted Pull Ups
3) LAT Pull Downs
4) 10 Seated Rows
5) 10 Seated Dumbbell Shrugs
2) 10 Weighted Pull Ups
3) LAT Pull Downs
4) 10 Seated Rows
5) 10 Seated Dumbbell Shrugs
