Lets Grow In The Gym
WARM UP
Take yourself though a few warm up sets of the first few exercises and do some mobility before starting each session.
On Leg days do glute activation before warm up sets -
3 Sets 30
Banded Glute bridges
SUPERSET WITH
Banded Donkey Kick to Fire Hydrant (15 each leg)
LEGS
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
20, 15, 10, 10, 15, 20
Squats
4 sets 12-15
Hip Thurusts
3 Sets 20
Leg Extensions
SUPERSET WITH
Sissy Squat
3 Sets 15-20 (DROP EACH SET 2 DROPS, START WITH WEIGHT FOR 6 REPS, DROP WEIGHT CARRY ON, DROP AGAIN TO FATIGUE)
Leg Extension
FINISHER
Circuit 25 reps each , 2 Rounds
TRX Ham Curl
Sissy Squat
KB Swing
UPPER & ABS
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
15, 10, 8, 8, 10, 15
Military Press
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
20, 15, 12, 12, 15, 20
Straight arm pushdown
SUPERSET WITH
Pec Fly (STICK TO 15 REPS IN ALL SETS &SAME WEIGHT)
4 Sets 12
Seated Lat Raises (Start each set heavy and drop in set x 2/3 drops)
SUPERSET WITH
Seated Prone Fly (Chest on Knees)
3 Sets 12
Cable 1 arm front raise (12 each arm)
ABS
3 Sets All nice and slow and engaged
20 Alternative side plank with rotation (high plank, side plank rotation, high plank, other side plank rotation. Each side plank = 1 Rep)
20 Cocoons
20 Leg Lowering off bench slow
LOWER
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
20, 15, 10, 10, 15, 20
Hip Thrusts
4 sets 12-15
Pendulum Squat
4 Sets
12 Right Leg Curtsy Lunge
12 1 & 3/4 RDL (1 Rep = 1 & 3/4 )
12 Left Leg Curtsy Lunge
(ALTERNATE START LEG AFTER REST)
3 Sets 20
DB Walking Lunges
SUPERSET WITH
Ham Curl
UPPER
5 Sets As many reps as poss
Pull Ups
5 Sets 10
1 Arm Row (10 Each Arm)
4 Sets 15
Barbell Lat Puldown
SUPERSET WITH
Lat Raises
3 Sets 20
Underhand DB Front Raise
SUPERSET WITH
Back Extensions
3 Sets 20
Bicep Curl
SUPERSET WITH
Tricep Dips
GLUTES & SHOULDERS
4 Sets 15
Hip Thrusts
SUPERSET WITH
Lat Raises
5 Sets 12
Seated Arnold Press
SUPERSET WITH
Alternative one arm Thruster (2 Second Pulse at bottom of squat)
3 Sets 15
Prone Fly (Squeeze at top, super slow on down)
SUPERSET WITH
1 Leg DB Deadlift (15 EACH LEG)
Circuit x 3
20 Alternative 1 Arm KB wide leg squat up Row
20 KB Swings
20 Alternative Front Lunges Arm up