Day 2: (Wednesday) Hump Day
Warmup:
Lower Body Stretch for 5 mins
3 minutes on elliptical bike
Leg Strength: 2 minutes rest between sets
Barbell Back Squat 5 sets x 10 reps
-Increase weight on sets 2, 4, and 5
Dumbbell Romanian Deadlift 4 sets x 10 reps
Hip Abduction Machine 3 sets x 10 reps
Hip Adduction Machine 3 sets x 10 reps
Burnout Cardio
10 minutes on Stair-Stepper Machine
10 minute elliptical bike intervals -sprint 20 seconds, slow 40 seconds (do this 10 times)
Body Weight and Cooldown
20 Body Weight Air Squats
15 Glute Bridges
60 Second 6 Inches Hold
10 minute lower body stretch
👉 Week 1 : Day 1 (Monday)
👉 Week 1 : Day 2 (Wednesday)
👉 Week 1 : Day 3: (Friday)
👉 Week 2 : Day 2 : (Monday)
👉 Week 2 : Day 2 : (Wednesday)
👉 Week 2 : Day 3 : (Friday) Cardio and Ab day
👉 Week 3 : Day 1: (Monday) Get Big Day
👉 Week 3 : Day 2: (Wednesday) Fat Burn Day
👉 Week 3 : Day 3: (Friday) Sweat It Out Day
👉 Week 4 : Day 1: (Monday) Muscle Tone Day
👉 Week 4 Day 2: (Wednesday) Hump Day
👉 Week 4 : Day 3: (Friday) The Weekend Starter
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