Morning Grind

(Cortisol-optimized · Glute focus · Intensified shoulders)

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Week 1

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Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Backwards Incline Walk (Treadmill)

Band Pull Apart

Scapular Push Up

Arm Circle

Hanging Leg Raise

Cable Crunch

Ab Wheel

Seated Overhead Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Incline Chest Press (Machine)

Low-To-High Cable Fly

Sauna

Mon: Abs + Shoulders + Chest

Hip Circles

Ankle Rocker

Bodyweight Split Squats 

Hack Squat

Bulgarian Split Squat (Dumbbell)

Single Leg Press

Hip Thrust (Barbell)

Step Down

Hip Abductor (Machine)

Hip Adductor (Machine)

Tue: Glutes + Knee Stability

Rower

Straight Arm Pulldown

Decline Crunch (Weighted)

Single Arm Iso Row

Cable Low Row

Rear Delt Fly (Cable)

Face Pull

Wed: Abs + Rear Delts + Back

Chest Fly (Band)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Cable)

Dip (Bodyweight)

Lateral Raise (Machine)

Single Arm Rear Delt Fly (Cable)

Thur: Chest + Light Delts

Push Up

Lateral Raise 21s (Dumbbell) 

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Fri: Shoulders + Arms

Hip Openers

Squat (Bodyweight)

Single Arm Kettlebell Swing

Trap Bar Deadlift

Walking Lunge (Dumbbell)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Standing Calf Raise

Seated Calf Raise

Sat: Glutes + Arms + Calves

Cardio (Zone 1)

Ice Bath

Sun: Recovery

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