Lili’s twerkout

3 DAY SPLIT. 4th DAY WITH PERSONAL TRAINER (FULL BODY). 

Dynamic 4-week program targeting all major muscle groups, but biased for lower body. Cardio should be done separately. Try your favorite themed spin class, hiking, stair master, or incline walk (30/12/3) 30 minutes, 12 percent incline, 3 MPH. DO NOT FORGET CARDIO.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Standing Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Step-Up (Weighted)

Hip Thrust (Barbell)

Leg Press

Lateral Lunge (Weighted)

Hip Abductor (Machine)

Leg Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Plank

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