GLUTE ISOLATION WORK

Glute isolation work Abductors 4×20 (holding 4 seconds at the top) Cable glute squats 4×30 Single leg kick backs 4×20 each leg Single leg side kicks 4×20 Single leg quad extensions 4×20 (holding 4 seconds at the top) Single leg deadlifts 4×20 (letting the weight stretch the muscle for 4 seconds) Hip thrust 4×20

ARMS

ArMs Machine preacher curl (tempo: 4:0:4:0) 4×6 Machien tricep extensions (tempo: 4:0:4:0) 4×6 Barbell curl (tempo: 4:0;1:0) 4, 4, 8, 8, 12, 12   Flat bench bb skull crutches (tempo: 4:0;1:0) 4, 4, 8, 8, 12, 12   Incline Bench DB curl 3×30 Wide bar cable tricep press downs 5×30 Reverse grip curl 4×12 superset with tricep…

UPPER BODY HIIT

Upper body HiT Group 14 sets, continuous non stop lateral raises 30 Swimmer set: Butterfly 10 Backstroke 10 Breast stroke 10 Freestyler 10 Pull throughs 30 Group 2-4 sets, continuous non stop chest press 20,15,12,10 Chest flies 20 Weighted jump squats 30, 20, 15,15 Group 3 – 4 sets, continuous non stop seated rows 30…

QUADS

Quads Seated leg extensions 4x 25 DB bulgarian split squat 4×12 each leg Smith Machine lunges 4×10 each leg Feet touching leg press 4×15 Single leg extensions 4×12 Abductor 4×15

BACK

Back Hammer strength low row 4×15 Hammer strength high row 5×10 Bent over DB row 4×8 DB pull over 4×8 Single arm lat pull down 4×15 Supinated seat cable row 4×30 Hyperextensions 4×20

Glutes/Hams

 Glutes/Hams Seated horizontal leg press 4×20,15,12,10 DB Sumo squat 4×20,15,12,10 superset with DB pull throughs 4×20 Wide stance BB squat 4×10 superset with stability ball leg curls 4×12 Reverse Hyperextension 4×20 superset with jump squats 4×20 DB wide stepping walking lunges 4×15 each leg Single leg hip thrust 4×15

Shoulders

Lateral Raise Machine – 20,16,12,10 DB Shoulder Press – 20,16,12,10 Bent Over BB Rows – 20,16,12,10 Cable Standing Row – 20,16,12,10 Incline Iso-press – 20,16,12,10 Lat Pull Down – 20,16,12,10 Face Pulls – 20,16,12,10