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Hourglass ones
by Kofi A.
1 athletes joined
Program Description
Hourglass physique
Program Overview
Level
Novice, Beginner
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 17, 2024 11:07
Last Edited
Jun 14, 2024 04:26
down_app
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
3
Glute Bridge (Barbell)
3 Sets
8 Reps
@8
4
Leg Extension
3 Sets
8 Reps
@9
5
Hip Abductor (Machine)
3 Sets
10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Pec Deck (Machine)
3 Sets
10 Reps
@9
6
Seated Row (Machine)
2 Sets
8 Reps
@10
Day 3
1
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
2
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
2
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8.5
3
Hamstring Curl
3 Sets
8 Reps
@9.5
4
Back Extension
3 Sets
10 Reps
@8.5
Day 5
1
Shoulder Press (Machine)
3 Sets
10 Reps
@9.5
2
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Hammer Curl
3 Sets
8 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10