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
Barbell Bench Press Iso Hold at Bottom x10 seconds
Barbell Bench Press 3030 x10
Superset 4: Chest
Dumbbell Fly Iso Hold at Bottom x10 seconds
Dumbbell Fly 3030 x10
Superset 5: Abs
Ab Crunch Machine 3030 x10
Ab Crunch Machine Pulses x10
Superset 6: Abs
Cable Woodchoppers Low to High x10/side
Cable Woodchoppers High to Low x10/side
Up Next in Month 4
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M4 At the Gym Day 4 - Shoulders & Tri...
Equipment Needed:
Seated Bench
Dumbbells
Cable Machine with Rope & Bar AttachmentSuperset 1: Shoulders
Seated Overhead Press x10
Seated Lateral L Raise with Rotation x10Superset 2: Shoulders
Front Raise x10
Bent Over Single Arm Rear Delt Raise x10/armSuperset 3: Triceps
Rope Triceps Press d...
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