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Lift At Home

M4 At Home Day 1 - Legs

37m
2 comments

Equipment needed:
Dumbbells
Bench/Step

Superset 1: Quads, Hams, Glutes
Goblet Squat x10
DB RDL x10

Superset 2: Quads, Hams, Glutes
Bulgarian Split Squat x10. SUBSTITUTE: DB Sumo Squat x10
Single Leg Deadlift x10. SUBSTITUTE: Staggered Stance RDL x10/leg

Superset 3: Quads, Hams, Glutes
Step Up x10/leg. SUBSTITUTE: Banded Goblet Squat x20
Reverse Lunge off Step x10/leg. SUBSTITUTE: DB Romanian Deadlift x20

Superset 4: Calves
Single Leg Calf Raise x10 3030 tempo
Straight into Pulses at Top x10

Up Next in Month 4

  • M4 At Home Day 2 - Back & Biceps
    31:10
    M4 At Home Day 2 - Back & Biceps

    M4 At Home Day 2 - Back & Biceps

    Equipment needed:
    Giant Band (pull up assist band)
    Something to anchor band on
    Dumbbells
    Bench/Step

    Superset 1: Back
    Superman x10 seconds
    Giant Band Single Arm Row x10/side

    Superset 2: Back
    Bent Over DB Rows x10/arm
    Band Face Pulls x10

    Superset 3: Biceps
    DB Biceps Curls x10
    Hammer Curls x10

    S...

  • M4 At Home Day 3 - Glutes, Chest & Abs
    52:41
    M4 At Home Day 3 - Glutes, Chest & Abs

    M4 At Home Day 3 - Glutes, Chest & Abs

    Equipment needed:
    Small hip band/booty band
    Dumbbells
    Barbell + barbell pad (optional)
    Bench/step

    Superset 1: Glutes
    Banded Lateral Walks x20/way x2
    Banded Glute Bridge -10 second iso hold + 10 bridges x2

    Superset 2: Glutes
    DB or Barbell Hip Thrust x10
    DB Hip Thrust 3013 x10

    Superset 3: Chest
    ...

  • M4 At Home Day 4 - Shoulders & Triceps
    37:47
    M4 At Home Day 4 - Shoulders & Triceps

    M4 At Home Day 4 - Shoulders & Triceps

    Equipment Needed:
    Dumbbells
    Kettlebells (optional)
    Bench (optional)
    Giant Band/Pull Up Assist Band

    Superset 1: Shoulders
    Half Kneeling Arnold Press x10
    Single Arm Overhead Press x10 to Waiters Walk x20 steps/side

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

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