KIKI MCGEE

by Derrick Bunting (Derrick B)

1 athletes joined

Program Description

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Program Overview

Level
Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Apr 29, 2025 04:19
Last Edited
Apr 29, 2025 04:39

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WEEK 1

Day 1

1

Leg Press

2

-

2

Hip Thrust (Machine)

2

-

3A

Walking Lunge (Dumbbell)

1

-

3B

Reverse Lunge (Dumbbell)

1

-

4

Single Leg Romanian Deadlift

2

-

5

Leg Extension

2

-

6

Leg Curl

2

-

7

Leg Raise (Captain's Chair)

3

-

8

Plank Circuit

3

0.5 mins

-

Day 2

1

Incline Bench Press (Dumbbell)

2

-

2

Seated Wide-Grip Row (Cable)

3

-

3

Push Up (Knees)

2

-

4

Lat Pulldown

2

-

5

Pull-Up (Assisted)

1

-

6A

Bicep Curl (Dumbbell)

2

-

6B

Tricep Rope Push Down (Cable)

2

-

7A

Lateral Raise (Dumbbell)

2

-

7B

Rear Delt Fly (Machine)

2

-

8

Chest Fly (Machine)

1

-

9

Straight Arm Pulldown

1

-

Day 1

1

Leg Press

2 Sets

-

2

Hip Thrust (Machine)

2 Sets

-

3A

Walking Lunge (Dumbbell)

1 Set

-

3B

Reverse Lunge (Dumbbell)

1 Set

-

4

Single Leg Romanian Deadlift

2 Sets

-

5

Leg Extension

2 Sets

-

6

Leg Curl

2 Sets

-

7

Leg Raise (Captain's Chair)

3 Sets

-

8

Plank Circuit

3 Sets

0.5 mins

-

Day 2

1

Incline Bench Press (Dumbbell)

2 Sets

-

2

Seated Wide-Grip Row (Cable)

3 Sets

-

3

Push Up (Knees)

2 Sets

-

4

Lat Pulldown

2 Sets

-

5

Pull-Up (Assisted)

1 Set

-

6A

Bicep Curl (Dumbbell)

2 Sets

-

6B

Tricep Rope Push Down (Cable)

2 Sets

-

7A

Lateral Raise (Dumbbell)

2 Sets

-

7B

Rear Delt Fly (Machine)

2 Sets

-

8

Chest Fly (Machine)

1 Set

-

9

Straight Arm Pulldown

1 Set

-