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⬇️ 3 Week Program ⬇️
Each Week the exercises increase by 2-5 reps (OR by 5-10lbs)
*3 x 10 = three sets, each set do the exercise for 10 reps*
*rest periods 90-120 seconds*
*superset = no rest in between the two movements you are doing together…. Rest after*
Workout 1️⃣: (Leg Workout)
Dumbbell Goblet Squat 3 x 10
Dumbbell Romanian Deadlift 3 x 8 (grab heavier DB if you have them)
DB Reverse Lunge 3 x 12 reps
DB Sumo Deadlift 3 x 8
SUPERSET W/
DB Glute Bridge 3 x 15
Workout 2️⃣: (Chest + Shoulder Workout)
DB Floor press 3 x 12 reps
DB Standing Shoulder Press 3 x 10 reps
DB Push up (modify from knees) 3 x 4-6 reps
DB Front Raise 3 x 10
SUPERSET w/
DB Side Lateral Raise 3 x 10
Workout 3️⃣: (Booty + Abs Workout)
DB Hip Thrust 3 x 12
DB Good Morning (modify bodyweight) 3 x 10
DB Glute Bridge 3 x 15
Hollow body hold 3 x 20 seconds
SUPERSET w/
Super mans 3 x 20 reps
Glute March
SUPERSET w/
Assisted knee tucks 3 x 15
Workout 4️⃣: (Back + Arms Workout)
DB deadlift 3 x 10 reps
DB Row (assisted) 3 x 12 per side
DB alt Bicep Curl 3 x 12
SUPERSET
DB single arm Tricep extension (OH) 3 x 10 per side
Seated DB Bicep Curls 3 x 12
SUPERSET
Bench Dips 3 x 6-8 reps
Time Stamps:
0:00-1:36 Intro
1:37-2:29 Goblet Squat
2:30-3:13 Romanian Deadlift
3:14-3:43 Reverse Lunge
3:44-4:23 Sumo Deadlift
4:24-4:58 Glute Bridge
4:59-5:41 Floor Press
5:42-6:08 Shoulder Press
6:09-6:54 Modified Push Up
6:55-7:23 Front Raise
7:24-7:54 Lateral Raise
7:55-8:34 Hip Thrust
8:35-9:20 Good Morning
9:21-10:14 Hollow Body Hold
10:15-10:39 Superwoman
10:40-11:12 Glute March
11:13-11:41 Assisted Knee Tucks
11:42-12:15 Deadlift
12:16-12:49 Assisted Row
12:50-13:12 Bicep Curl
13:13-13:38 Single Arm Tricep Extension
13:39-13:40 Seated Bicep Curls
13:41-14:11 Bench Dips
14:11-15:09 Outro
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Thanks for watching!
As always feel free to leave a comment or drop a question below!
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SOCIAL
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Disclaimer: I do not own any of the music in this video.