Day 29
LOWER BODY
4x10
EXERCISE
UNILATERAL GLUTE/HIP THRUST
GOBLET SQUATS 1 AND 1/4 REP
UNILATERAL ROMANIAN DEADLIFT
WIDE STANCE DB DEADLIFT
LEG PRESS NARROW UP HIGH 1 AND 1/4 REP
UNILATERAL CALF RAISES
SETS
4
4
4
4
4
4
REPS
15 (EACH SIDE)
10
10 (EACH SIDE)
10
10
15 (EACH SIDE)
Day 30
upper body
4x10
EXERCISE
STANDING LATERAL RAISES
STANDING BILATERAL SHOULDER PRESS
SEATED CABLE ROW WITH LEAN
INCLINE PUSHUPS
FLAT BENCH DB SKULL CRUSHERS
BILATERAL DB HAMMER CURLS
BENT OVER DB LATERAL RAISES
WIDE BILATERAL DB ROW
DECLINE BENCH CURL UPS
RUSSIAN TWISTS
SETS
4
4
4
4
4
4
4
4
4
4
REPS
10
10
10
10-20
10
10
10
10
10-20
10-20
Day 31
ACTIVE rest
Day 32
LOWER BODY
4x15
EXERCISE
BULGARIAN SPLITS SQUATS
GOOD MORNINGS
UNILATERAL LEG CURLS
CABLE HIP ABDUCTION
STANDING CABLE HIP KICK BACK
KAS HIP THRUSTS WITH 2 SECOND HOLD
SEATED CALF RAISES
SETS
4
4
4
4
4
4
4
REPS
15 (EACH LEG)
15
15 (EACH LEG)
15 (EACH LEG)
15 (EACH LEG)
15
15
Day 33
UPPER BODY
4x10
EXERCISE
INCLINE DUMBBELL CHEST PRESS
PULL UPS (ASSISTED IF NEEDED)
V-GRIP PULLDOWNS
REVERSE GRIP BARBELL ROWS
UNILATERAL TRICEP DB EXTENSION
BARBELL CURLS
DRAGON FLAGS ON BENCH
SETS
4
4
4
4
4
4
4
REPS
10
10
10
10
10 (EACH SIDE)
10
10-20
Day 34
CARDIO
30 MINUTES HIIT
For example: Stair Master 2 minutes fast speed / 1 minute moderate speed
45 MINUTES LISS
For example: Treadmill walk on an incline on moderate walking speed, elliptical, bike