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Uitdaging 3 maanden zomer 2025

by Puja S.

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jul 21, 2025 11:58
  • Last Edited
    Aug 31, 2025 11:41

Summary

Embark on a transformative 10-week journey with the "Uitdaging 3 maanden zomer 2025" program, designed for those ready to elevate their fitness game. Committing to four days a week, you'll engage in a balanced mix of strength training focusing on your back, arms, and core. Each session is packed with effective exercises like deadlifts, lat pulldowns, and various curls, ensuring you build muscle and enhance your overall strength. Get ready to challenge yourself and achieve your summer fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Abs
19.5%
Glutes
15%
Hamstrings
13.4%
Quadriceps
12%
Biceps
9.8%
Upper Back
8.9%
Lats
6.1%
Lower Back
4.8%
Triceps
2.3%
Calves
2.3%
Rear Delts
1.9%
Forearms
1.4%
Adductors
1.2%
Middle Delts
0.9%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
-
2
Lat Pulldown
3
10 reps
-
3
Bent Over Row (Barbell)
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Face Pull
3
15 reps
-
6
Lying Leg Raises
3
12 reps
-
7
Decline Crunch (Weighted)
3
15 reps
-
8
Russian Twist (Dumbbell)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
-
2
Triceps Pushdown
3
12 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Preacher Curl (Dumbbell)
3
12 reps
-
6
Dips Machine
3
15 reps
-
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
-
8
Plank
3
-1 mins
-
9
Bicycle Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
-
2
Leg Press
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
12 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
20 reps
-
6
Decline Sit Up (Weighted)
3
15 reps
-
7
Flutter Kicks
3
-1 mins
-
8
Cable Side Bends
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Glute Kickback Machine
3
12 reps
-
4
Step-Up (Weighted)
3
12 reps
-
5
Glute Bridge (Dumbbell)
3
15 reps
-
6
Abduction Machine
3
20 reps
-
7
V-Ups
3
15 reps
-
8
Lying Knee Raises
3
12 reps
-
9
Plank
3
1 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
6-8 Reps
-
2
Lat Pulldown
3 Sets
10 Reps
-
3
Bent Over Row (Barbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Lying Leg Raises
3 Sets
12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
15 Reps
-
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2
Triceps Pushdown
3 Sets
12 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
6
Dips Machine
3 Sets
15 Reps
-
7
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
8
Plank
3 Sets
-1 mins
-
9
Bicycle Crunch
3 Sets
20 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
8-10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
20 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
15 Reps
-
7
Flutter Kicks
3 Sets
-1 mins
-
8
Cable Side Bends
3 Sets
15 Reps
-
Day 4
1
Hip Thrust (Machine)
4 Sets
10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Glute Kickback Machine
3 Sets
12 Reps
-
4
Step-Up (Weighted)
3 Sets
12 Reps
-
5
Glute Bridge (Dumbbell)
3 Sets
15 Reps
-
6
Abduction Machine
3 Sets
20 Reps
-
7
V-Ups
3 Sets
15 Reps
-
8
Lying Knee Raises
3 Sets
12 Reps
-
9
Plank
3 Sets
1 mins
-