Tempo For All Lifts: 3020, 45 seconds rest after each set, 20 seconds after calf sets
Goblet or Double KB Squat 10
DB RDL 10
Weighted Step Up 10/leg. SUB: Single KB Front Squat x 10/side
DB Leg Curl 10
Split Squats 10/leg. SUB: Stay Low Banded Goblet Squat x10
Single Leg Deadlift 10/leg. SUB: Staggered Stance RDL x 10/Leg
Standing Calf Raise holding DB 10
Standing Calf Raise toes in, holding DB 10
Standing Calf Raise toes out, holding DB 10
Up Next in Month 8
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M8 At Home Day 2 - Back & Biceps
45 seconds rest after each set
Band Single Arm Lat Pull Ins 10
DB Reverse Fly 10
DB Bench Pullovers 10
Band Seated Upper Back Row 10
DB Bent Over Row 10/arm
Bilateral DB Bent Over Row 10
Hammer Curl 10
45-Degree Curl 10
Supinating Biceps Curl 10 -
M8 At Home Day 3 - Glutes, Chest & Abs
45 seconds rest after each set, 30 after ab sets
Weighted Walking Lunge 20 SUB: Cook Hip Lift x 10/side
DB or Barbell RDL 10
DB (or Barbell) Glute Bridge 10
Flat DB Bench Press 10
Incline DB Bench Press 10
Decline DB Bench Press 10
V Crunch 10
Elbows to Knees Crunch 10
Elbows to Knees Crossover ... -
M8 At Home Day 4 - Shoulders & Triceps
45 seconds rest after each set
Leaning Poliquin Raise 10
Lateral Raise 10
Front Raise 10
Single Arm Bent Over Rear Delt Row 10
Triceps Kickbacks 10/arm
DB Skullcrushers 10
Triceps Pushups 10
