Wellness Competitor

Help build quads and glutes to compete in the Wellness division

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Seated Overhead Press (Barbell)

Lateral Raise (Cable)

Front Raise

Face Pull

Lying Pullover (Cable)

Lat Pulldown

Rear Delt Fly (Cable)

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Yoga

Plank

Dead Bug

Side Plank

Cardio

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Pull Through (Cable)

Step-Up (Weighted)

Lying Leg Curl

Sumo Deadlift (Barbell)

Seated Calf Raise

Hack Squat

Walking Lunge (Dumbbell)

Leg Press (45 Degrees)

Leg Extension

Standing Calf Raise

Arnold Press

Upright Row (Cable)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

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