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M4 At the Gym Day 1 - Legs

30m

Up Next in Month 4

  • M4 At the Gym Day 2 - Back & Biceps

    Equipment Needed:
    Barbell
    Seated Cable Row
    Incline Bench
    Dumbbells

    Superset 1: Back
    Barbell Row Isometric Hold x10 seconds
    Barbell Row x10

    Superset 2: Back
    Seated Cable Row for Lats x10
    Seated Cable Row for Upper Back x10

    Superset 3: Biceps
    DB Isometric Hold at 90 x10 seconds
    Biceps 21’s- 7 u...

  • M4 At the Gym Day 3 - Glutes, Chest &...

    Equipment Needed:
    Small Band
    Bench
    Barbell
    Barbell Pad
    Back Extension or GHD
    Dumbbells
    Ab Crunch machine
    Cable Machine

    Superset 1: Glutes
    Banded Glute Bridge x10
    Barbell Hip Thrust x10

    Superset 2: Glutes
    Hip Extension Isometric Squeeze x10 seconds
    Hip Extensions 5013 x10

    Superset 3: Chest
    Barb...

  • M4 At the Gym Day 4 - Shoulders & Tri...

    Equipment Needed:
    Seated Bench
    Dumbbells
    Cable Machine with Rope & Bar Attachment

    Superset 1: Shoulders
    Seated Overhead Press x10
    Seated Lateral L Raise with Rotation x10

    Superset 2: Shoulders
    Front Raise x10
    Bent Over Single Arm Rear Delt Raise x10/arm

    Superset 3: Triceps
    Rope Triceps Pre...