Spring (May & June)

Realistic barebones workout program - minor biases: bicep, glute, core

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Preacher Curl (Machine)

Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Cable)

Hammer Curl (Dumbbell)

Back and Biceps

Goblet Squat

Romanian Deadlift (Barbell)

Lying Leg Curl

Leg Extension

Quads and Ham

Seated Shoulder Press (Dumbbell)

Overhead Extension (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

Shoulders and Triceps

Sumo Squat

Hip Abductor (Machine)

Hyperextension

Treadmill

Glutes

Pull-Up (Assisted)

Bicep Curl (Dumbbell)

Bent Over Row (Dumbbell)

Leg Press

Calf Raise (Leg Press)

Lateral Raise (Cable)

External Rotation

Hanging Oblique Knee Raise

Bent Over Row (Barbell)

Zottman Curls

Pull Through (Cable)

Leg Curl

Quad and Ham

Hip Thrust On Leg Extension

Back and Biceps 

Oblique Crunch

Shoulders and Triceps 🎉

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