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    Hourglass Aspect

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    sz.leonie05

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    © All Rights Reserved
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    Hourglass Aspect

    Uploaded by

    sz.leonie05
    981 views8 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    981 views8 pages

    Hourglass Aspect

    Uploaded by

    sz.leonie05

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 8

    WEEK 1 - MONDAY - BACK AND GLUTES

    Romanian Deadlifts 3x8-10 2-3 min rest

    Deficit Reverse Lunges 2x8-10 | each 2-3 min rest

    Standing Kickbacks 2x8-10 | each 1-2 min rest

    Bent Over Rows 2x6-8 2-3 min rest

    Single Arm Bent Over Row 2x8-10 | each 1-2 min rest

    Banded Lat Pulldown 2x8-10 1-2 min rest

    WEEK 2/3/4/5/6 - MONDAY - BACK AND GLUTES


    Romanian Deadlifts 4x8-10 2-3 min rest

    Deficit Reverse Lunges 3x8-10 | each 2-3 min rest

    Standing Kickbacks 3x8-10 | each 1-2 min rest

    Bent Over Rows 3x6-8 2-3 min rest

    Single Arm Bent Over Row 3x8-10 | each 1-2 min rest

    Banded Lat Pulldown 3x8-10 1-2 min rest

    WEEK 7 - DELOAD - MONDAY - BACK AND GLUTES


    Romanian Deadlifts 3x15-20 2-3 min rest

    Deficit Reverse Lunges 2x12-15 | each 2-3 min rest

    Standing Kickbacks 2x15-20 | each 2-3 min rest

    Bent Over Rows 2x12-15 2-3 min rest

    Single Arm Bent Over Row 2x15-20 | each 2-3 min rest

    Banded Lat Pulldown 2x15-20 2-3 min rest


    WEEK 8/9/10/11 - MONDAY - BACK AND GLUTES
    Romanian Deadlifts 4x10-12 2-3 min rest

    Deficit Reverse Lunges 3x10-12 | each 2-3 min rest

    Standing Kickbacks 3x12-15 | each 1-2 min rest

    Bent Over Rows 3x8-10 2-3 min rest

    Single Arm Bent Over Row 3x12-15 | each 1-2 min rest

    Banded Lat Pulldown 3x12-15 1-2 min rest

    WEEK 12 - MONDAY - BACK AND GLUTES


    Romanian Deadlifts 4x15-20 2-3 min rest

    Deficit Reverse Lunges 3x12-15 | each 2-3 min rest

    Standing Kickbacks 3x15-20 | each 1-2 min rest

    Bent Over Rows 3x12-15 2-3 min rest

    Single Arm Bent Over Row 3x15-20 | each 1-2 min rest

    Banded Lat Pulldown 3x15-20 1-2 min rest

    WEEK 1-12 - TUESDAY - REST DAY


    WEEK 1-12 - SATURDAY - PILATES OR YOGA
    WEEK 1-12 - SUNDAY - REST DAY
    WEEK 1 - WEDNESDAY - QUADS AND HAMSTRINGS
    Romanian Deadlifts 2x6-8 2-4 min rest

    Suitcase Squats 3x8-10 2-4 min rest

    Hamstring Curls 3x8-10 1-2 min rest

    Walking Lunges 1x8-10 2-3 min rest

    Heel Elevated Squats 2x10-12 1-2 min rest

    Calf Raises 3x10-12 1-2 min rest

    WEEK 2/3/4/5/6 - WEDNESDAY - QUADS AND HAMSTRINGS


    Romanian Deadlifts 3x6-8 2-4 min rest

    Suitcase Squats 4x8-10 2-4 min rest

    Hamstring Curls 4x8-10 1-2 min rest

    Walking Lunges 3x8-10 2-3 min rest

    Heel Elevated Squats 3x10-12 1-2 min rest

    Calf Raises 4x10-12 1-2 min rest

    WEEK 7 - DELOAD - WEDNESDAY - QUADS AND HAMSTRINGS


    Romanian Deadlifts 2x12-15 2-3 min rest

    Suitcase Squats 3x12-15 2-3 min rest

    Hamstring Curls 3x12-15 2-3 min rest

    Walking Lunges 1x15-20 2-3 min rest

    Heel Elevated Squats 2x15-20 2-3 min rest

    Calf Raises 3x15-20 2-3 min rest


    WEEK 8/9/10/11 - WEDNESDAY - QUADS AND HAMSTRINGS
    Romanian Deadlifts 3x8-10 2-4 min rest

    Suitcase Squats 4x10-12 2-4 min rest

    Hamstring Curls 4x10-12 1-2 min rest

    Walking Lunges 2x12-15 2-3 min rest

    Heel Elevated Squats 3x15-20 1-2 min rest

    Calf Raises 4x12-15 1-2 min rest

    WEEK 12- WEDNESDAY - QUADS AND HAMSTRINGS


    Romanian Deadlifts 3x12-15 2-4 min rest

    Suitcase Squats 4x12-15 2-4 min rest

    Hamstring Curls 4x12-15 1-2 min rest

    Walking Lunges 2x15-20 2-3 min rest

    Heel Elevated Squats 3x15-20 1-2 min rest

    Calf Raises 4x15-20 1-2 min rest


    WEEK 1 - THURSDAY - BACK AND SHOULDERS
    Single Arm Bent Over Row 2x6-8 1-2 min rest

    Bent Over Row 2x6-8 2-3 min rest

    Seated Shoulder Press 2x8-10 2-3 min rest

    Lying Pullover 3x8-10 1-2 min rest

    Lateral Raise 3x10-12 1-2 min rest

    Bent Over Rear Delt Fly 3x10-12 1-2 min rest

    WEEK 2/3/4/5/6 - THURSDAY - BACK AND SHOULDERS


    Single Arm Bent Over Row 3x6-8 1-2 min rest

    Bent Over Row 3x6-8 2-3 min rest

    Seated Shoulder Press 3x8-10 2-3 min rest

    Lying Pullover 4x8-10 1-2 min rest

    Lateral Raise 4x10-12 1-2 min rest

    Bent Over Rear Delt Fly 4x10-12 1-2 min rest

    WEEK 7 - THURSDAY - BACK AND SHOULDERS


    Single Arm Bent Over Row 2x12-15 2-3 min rest

    Bent Over Row 2x12-15 2-3 min rest

    Seated Shoulder Press 2x15-20 2-3 min rest

    Lying Pullover 3x15-20 2-3 min rest

    Lateral Raise 3x15-20 2-3 min rest

    Bent Over Rear Delt Fly 3x15-20 2-3 min rest


    WEEK 8/9/10/11 - THURSDAY - BACK AND SHOULDERS
    Single Arm Bent Over Row 3x10-12 1-2 min rest

    Bent Over Row 3x12-15 2-3 min rest

    Seated Shoulder Press 3x12-15 2-3 min rest

    Lying Pullover 4x12-15 1-2 min rest

    Lateral Raise 4x12-15 1-2 min rest

    Bent Over Rear Delt Fly 4x15-20 1-2 min rest

    WEEK 12 - THURSDAY - BACK AND SHOULDERS


    Single Arm Bent Over Row 3x12-15 1-2 min rest

    Bent Over Row 3x12-15 2-3 min rest

    Seated Shoulder Press 3x15-20 2-3 min rest

    Lying Pullover 4x15-20 1-2 min rest

    Lateral Raise 3x15-20 1-2 min rest

    Bent Over Rear Delt Fly 3x15-20 1-2 min rest


    WEEK 1 - FRIDAY - LEGS
    Sumo Squat 2x6-8 2-4 min rest

    KAS Glute Bridge 2x8-10 2-3 min rest

    Romanian Deadlifts 2x8-10 2-4 min rest

    Hamstring Curls 2x8-10 1-2 min rest

    Heel Elevated Squats 2x10-12 1-2 min rest

    Calf Raise 3x10-12 1-2 min rest

    WEEK 2/3/4/5/6
    Sumo Squat 3x6-8 2-4 min rest

    KAS Glute Bridge 3x8-10 2-3 min rest

    Romanian Deadlifts 3x8-10 2-4 min rest

    Hamstring Curls 3x8-10 1-2 min rest

    Heel Elevated Squats 3x10-12 1-2 min rest

    Calf Raise 4x10-12 1-2 min rest

    WEEK 7 - DELOAD - FRIDAY - LEGS


    Sumo Squat 2x12-15 2-3 min rest

    KAS Glute Bridge 2x12-15 2-3 min rest

    Romanian Deadlifts 2x15-20 2-3 min rest

    Hamstring Curls 2x12-15 2-3 min rest

    Heel Elevated Squats 2x15-20 2-3 min rest

    Calf Raise 3x12-15 2-3 min rest


    WEEK 8/9/10/11 - FRIDAY - LEGS
    Sumo Squat 3x8-10 2-4 min rest

    KAS Glute Bridge 3x10-12 2-3 min rest

    Romanian Deadlifts 3x10-12 2-4 min rest

    Hamstring Curls 3x12-15 1-2 min rest

    Heel Elevated Squats 3x15-20 1-2 min rest

    Calf Raise 4x12-15 1-2 min rest

    WEEK 12 - FRIDAY - LEGS


    Sumo Squat 3x12-15 2-4 min rest

    KAS Glute Bridge 3x12-15 2-3 min rest

    Romanian Deadlifts 3x15-20 2-4 min rest

    Hamstring Curls 3x12-15 1-2 min rest

    Heel Elevated Squats 3x15-20 1-2 min rest

    Calf Raise 4x12-15 1-2 min rest

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