Category: Workouts

Glutes & Hamstrings: Workout 1

glute thrusts 3 x 15 cable pull throughs 3 x 12 abductor machine 4 x 12 barbell good mornings 3 x 15 hamstring curls 3 x 12        

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Back & Abs: Workout 1

lat pulldowns 3 x 12 seated cable rows 3 x 12 back extension machine 3 x 20 single arm dumbbell row 4 x 12/side cable oblique twists 3 x 20 leg lifts 3 x 12        

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Chest, Triceps & Biceps: Workout 1

dumbbell chest press 3 x 15 crossover cable flys 3 x 12 overhead tricep extension 3 x 15 tricep extension machine 3 x 12 dumbbell bicep curls 3 x 15 cable bicep curls 3 x 12      

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Quads & Calves: Workout 1

smith machine squats 3 x 10 leg press 4 x 12 quad extensions 3 x 15 pistol squats 3 x 10/side smith machine standing calf raises 3 x 15 smith machine calf raises toes inward 3 x 10 toes outward 3 x 10      

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Glutes & Shoulders: Workout 1

single leg leg press 3 x 10/side single leg glute bridge 3 x 15/side prone flutter kicks 3 x 1 min shoulder lateral raise 3 x 12 barbell front raise 3 x 15 bent over rear belt raise 3 x 12      

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Shoulders & Abs: Workout 4

close grip barbell raise 3 x 12 dumbbell shoulder press 3 x 10 dumbbell front shoulder raise 3 x 12 cable rear delt fly 3 x 10 ab crunch machine 3 x 25 sit ups 3 x 20 Russian twists 3 x 30        

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Quads & Hamstrings: Workout 4

front squats 3 x 12 step ups 3 x 10 close and narrow leg press 3 x 15 exercise ball hamstring curl 3 x 15 hamstring curls 3 x 15 straight leg smith machine deadlift 3 x 12        

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Chest & Triceps: Workout 4

barbell chest press 3 x 12 chest fly machine 3 x 12 assisted dips 3 x AMRAP push ups 3 x 12 cable rope tricep extensions 3 x 12 tricep kickbacks 3 x 15        

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Back & Biceps: Workout 4

dumbbell bicep curls 3 x 12 dumbbell hammer curls 3 x 10 back extensions 4 x 15 pull ups 3 x AMRAP straight arm pushdowns 3 x 12      

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Glutes & Calves: Workout 4

smith machine sumo squats 3 x 12 bulgarian split squats 3 x 10 wide stance leg press 3 x 12 glute thrusts 4 x 12 smith machine standing calf raises 3 x 8 superset with bodyweight calf raises 3 x 20      

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