Day
1
:
Lower Body I
Lower body warm-up
Watch
3
x
Hip thrust (Barbell)
Hack Squat
Romanian deadlift (Barbell)
Glute kickback (Cable)
Seated leg curl (Machine)
30
m
Treadmill
Log in Strong
2
Upper Body
Incline bench press (Barbell)
Seated row (Cable)
Shoulder press (Machine)
Lat pulldown (Cable)
Lateral raise (Dumbbell)
Tricep pushdown
4
Lower Body II
Leg press (Quads)
Lying leg curl (Machine)
Crunch (Machine)
Back extension
20
StairMaster
5
Conditioning + Core
Full body warm-up (Static)
15
Kettlebell swing
Elliptical machine
Mountain climber
Rowing (Machine)