Circuit 1
Heavy Goblet Squat 10
DB RDL 10
DB Step Ups 10/leg. SUB: Double DB Squat x20
DB Reverse Lunge off Bench 10/leg. SUB: Banded Glute Bridge x20
Circuit 2
Flat Bench Resistance Band Leg Extension 10/leg
DB Leg Curl 10
Incline Bench Resistance Band Leg Extension 10/leg
Nordic Curls 10. SUB: DB RDL x10
Circuit 3 (no rest between exercises)
DB Single Leg Calf Raise 10/side
DB Single Leg Calf Pulse 10/side
DB Single Leg Explosive Calf Raises 10/side
Up Next in Month 11
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M11 At Home Day 2 - Back & Biceps
Hypertrophy Circuits: 4 exercises, 30 sec rest between exercises, 2 min rest between rounds
Repeat each circuit 3 times. 3030 tempo on all exercises.
Circuit 1
Seated Band Row, Lat Bias 10
Seated Band Row, Upper Back Bias 10
Bent Over DB Row on Bench, Lat Bias 10/arm
Bent Over DB Row on Bench, Up... -
M11 At Home Day 3 - Glutes, Chest & Abs
Hypertrophy Circuits: 4 exercises, 30 sec rest between exercises, 2 min rest between rounds
Repeat each circuit 3 times. 3030 tempo on all exercises.
Circuit 1
Heels Elevated Glute Bridge 10
DB RDL 10
Deep Goblet Squat 10
Split Stance RDL 10/leg
Circuit 2
DB Bench Press 10
DB Flies 10
DB Twist Pr... -
M11 At Home Day 4 - Shoulders & Triceps
Hypertrophy Circuits: 4 exercises, 30 sec rest between exercises, 2 min rest between rounds
Repeat each circuit 3 times. 3030 tempo on all exercises.
Circuit 1
Seated Overhead Press 10
Seated Arnold Press 10
Forward Leaning Poliquin Raise 10
Front Raise 10
Circuit 2
Band Triceps Pushdown 10
DB Sk...
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