Your workout plan
Your workout week
Day
1
:
Lower Body I
Lower body warm-up
3
x
Hip thrust (Barbell)
3
x
Seated overhead press (Barbell)
3
x
Bent over one-arm row (Dumbbell)
3
x
Straight-arm lat pulldown
3
x
Lateral raise (Dumbbell)
3
x
Reverse fly (Machine)
3
x
Knee raise (Captain's Chair)
20
m
StairMaster
Day
1
:
Lower Body I
Lower body warm-up
3
x
Hip thrust (Barbell)
3
x
Seated overhead press (Barbell)
3
x
Bent over one-arm row (Dumbbell)
3
x
Straight-arm lat pulldown
3
x
Lateral raise (Dumbbell)
3
x
Reverse fly (Machine)
3
x
Knee raise (Captain's Chair)
20
m
StairMaster