Day 15
LOWER BODY
4x15
EXERCISE
ROMANIAN DEADLIFTS
WALKING LUNGES WITH BARBELL
BILATERAL LEG CURLS
LEG PRESS WIDE STANCE
LEG EXTENSIONS WITH 2 SECOND HOLD
KAS HIP THRUSTS WITH 2 SECOND HOLD
STANDING CALF RAISES
SETS
4
4
4
4
4
4
4
REPS
15
15 STEPS EACH
15
15
15 (EACH LEG)
15
15
Day 16
CHEST AND BACK
4x10
EXERCISE
SEATED CABLE ROWS
PUSH UPS
V-GRIP PULL DOWNS
UNILATERAL DUMBBELL ROW
FLAT BENCH DUMBBELL PRESS
PULL UPS / ASSISTED IF NEEDED
BILATERAL DUMBBELL ROW
SETS
4
4
4
4
4
4
4
REPS
10
10-20
10
10
10
10
10
Day 17
ACTIVE rest
Day 18
LOWER BODY
4x10
EXERCISE
UNILATERAL GLUTE/HIP THRUST
GOBLET SQUATS
UNILATERAL ROMANIAN DEADLIFT
WIDE STANCE DB DEADLIFT
LEG PRESS NARROW UP HIGH
UNILATERAL CALF RAISES
SETS
4
4
4
4
4
4
REPS
15 (EACH SIDE)
10
10 (EACH SIDE)
10
10
15 (EACH SIDE)
Day 19
SHOULDERS AND ARMS
4x10
EXERCISE
STANDING BARBELL SHOULDER PRESS
STANDING LATERAL RAISES
ALTERNATING BICEP CURLS
INCLINE BENCH DB SKULL CRUSHERS
INCLINE ALTERNATING HAMMER DB CURLS
TRICEPS CABLE PUSHDOWNS
REVERSE GRIP BARBELL CURLS
RUSSIAN TWISTS
ALTERNATING PLANK HIP DIPS
HANGING LEG RAISES
SETS
4
4
4
4
4
4
4
4
4
4
REPS
10
10
10
10
10
10
10
10-20
10-20
10-20
Day 20
CARDIO
20 MINUTES HIIT
For example: Stair Master 2 minutes fast speed / 1 minute moderate speed
40 MINUTES LISS
For example: Treadmill walk on an incline on moderate walking speed, elliptical, bike