Tri Set 1:
Weighted Walking Lunge x20. SUB: Banded Goblet Squat x10
DB Split Squat x10/leg. SUB: Stay Low Banded Goblet Squat x10
DB RDL x10
Tri Set 2:
DB Step Up Repeats x10/leg. SUB: Low Box DB Step Up Repeats x 10/Leg
Bulgarian Split Squat x10/leg. SUB: DB Sumo Squat x20
DB Lateral Lunge x10/leg. SUB: Banded Side Steps x20
Tri Set 3:
DB Single Leg Calf Raise x10/leg
DB Single Leg Calf Raise Pulses x10/leg
Jump Rope 30 seconds SUB: Calf Raise Pulses from Floor 30 seconds.
Up Next in Month 10
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M10 At The Gym Day 2 - Back & Biceps
Tri Set 1:
Lat Pulldowns x10
Seated Cable Row x10
Seated Single Arm Cable Lat Pull Ins x10/side
Tri Set 2:
Lateral Rope Chest Pulls x10
Upper Back Seated Cable Rows x10
High-Low Chest Pulls x10
Tri Set 3:
Incline 45 Degree Biceps Curls x10
Incline Hammer Curls x10
Incline Supinating Curls x10 -
M10 At the Gym Day 3 - Glutes, Chest ...
Tri Set 1:
Banded Lateral Steps x20 to Banded Glute Bridge x20
Banded Smith Machine Squats x10
Banded Smith Machine Hip Thrust x10
Tri Set 2:
DB Bench Press x10
Incline DB Bench Press x10
Decline DB Bench Press x10
Tri Set 3:
Rocking Crunch x10
Leg Raises x10
Bicycles x10 -
M10 At the Gym Day 4 - Shoulders & Tr...
Tri Set 1:
Seated Arnold Press x10
Seated Overhead Press x10
Standing DB Upright Row x10
Tri Set 2:
Incline DB Front Raise x10
Seated Lateral Raise x10
Seated DB Rear Delt Fly x10
Tri Set 3:
Rope Triceps Pushdowns x10
Reverse Grip Pulldowns x10
Overhead Rope Triceps Extensions x10
