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Fullbody Focus – Hybrid Recomp 4x

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Program Description

Fullbody Focus – Hybrid Recomp 4x è un programma d’allenamento su 4 giorni a settimana, progettato per chi cerca una ricomposizione corporea concreta: meno grasso, più muscolo, più performance. Ogni seduta stimola tutto il corpo, ma con un focus mirato (spinta, tirata, posterior chain, metabolico) per colpire ogni distretto con precisione e progressione. Il ciclo si sviluppa su 4 settimane, con un aumento progressivo dell’intensità grazie a: • tecniche avanzate come cluster set, rest-pause, isometrie • schema evolutivo su volumi, ripetizioni e stimolo • mix intelligente di esercizi multiarticolari e complementari Progettato per atleti intermedi o avanzati, questo programma è perfetto in fase di: • dimagrimento controllato • ricomposizione muscolare • reset e spinta metabolica 💥 Se vuoi allenarti con logica e intensità, ottenere pump reali, sentirti funzionale e potente, Fullbody Focus – Hybrid Recomp 4x è la scelta giusta.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 02, 2025 08:10
  • Last Edited
    Aug 02, 2025 09:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
3
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
3
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
2
1
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
3
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
2
1
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
3
Leg Press (45 Degrees)
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
1
2
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
1
2
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
1
4
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
PUSH PRESS MANUBRI
1
4
6 reps
5 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Press (45 Degrees)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
2
3
15 reps
RPE 7.5
RPE 10
7A
Cable Crunch
3
15 reps
RPE 7
7B
Plank
3
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
4
8 reps
RPE 7
2
Lat Pulldown
3
12 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
-
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
1
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
1
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
1
3
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
1
3
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
1
3
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
1
3
8 reps
6 reps
RPE 7
RPE 7
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 7
5
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
6
Glute Bridge (Dumbbell)
2
15 reps
RPE 7.5
7
Abs Crunch (Bodyweight)
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
12 reps
RPE 7
1B
Dumbbell Row
3
12 reps
RPE 7
1C
Squat (Bodyweight)
3
20 reps
RPE 7
2
Arnold Press
2
12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
20 reps
RPE 7
5B
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
12 reps
RPE 7
1B
Dumbbell Row
3
12 reps
RPE 7
1C
Squat (Bodyweight)
3
20 reps
RPE 7
2
Arnold Press
2
12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
20 reps
RPE 7
5B
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
12 reps
RPE 7
1B
Dumbbell Row
3
12 reps
RPE 7
1C
Squat (Bodyweight)
3
20 reps
RPE 7
2
Arnold Press
2
12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
20 reps
RPE 7
5B
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
3
12 reps
RPE 7
1B
Dumbbell Row
3
12 reps
RPE 7
1C
Squat (Bodyweight)
3
20 reps
RPE 7
2
Arnold Press
2
12 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
20 reps
RPE 7
5B
Mountain Climber
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
12 reps
RPE 7
1B
Dumbbell Row
4
12 reps
RPE 7
1C
Squat (Bodyweight)
4
20 reps
RPE 7
2
Arnold Press
2
1
1
1
12 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
30 reps
RPE 7
5B
Mountain Climber
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
12 reps
RPE 7
1B
Dumbbell Row
4
12 reps
RPE 7
1C
Squat (Bodyweight)
4
20 reps
RPE 7
2
Arnold Press
2
1
1
1
12 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
30 reps
RPE 7
5B
Mountain Climber
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
12 reps
RPE 7
1B
Dumbbell Row
4
12 reps
RPE 7
1C
Squat (Bodyweight)
4
20 reps
RPE 7
2
Arnold Press
2
1
1
1
12 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
40 reps
RPE 7
5B
Mountain Climber
3
40 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
12 reps
RPE 7
1B
Dumbbell Row
4
12 reps
RPE 7
1C
Squat (Bodyweight)
4
20 reps
RPE 7
2
Arnold Press
2
1
1
1
12 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
2
15 reps
RPE 7
4B
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
5A
Oblique Crunch
3
40 reps
RPE 7
5B
Mountain Climber
3
40 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
1
10 reps
8 reps
RPE 7.5
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3A
Y Raise
2
15 reps
RPE 7
3B
Face Pull
2
15 reps
RPE 7
4
Incline Chest Press (Machine)
3
10 reps
RPE 7
5
Glute Kickback (Cable)
2
12 reps
RPE 7
6A
Lying Leg Raise
3
AMRAP
RPE 7
6B
Side Plank
3
45 mins
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Seal Row
4 Sets
8 Reps
@7
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7.5
6
Glute Bridge (Dumbbell)
2 Sets
15 Reps
@7.5
7
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@7.5
Day 1
1
PUSH PRESS MANUBRI
3 Sets
6 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7.5
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7.5
7A
Cable Crunch
3 Sets
15 Reps
@7
7B
Plank
3 Sets
30 mins
@7
Day 3
1A
Chest Press (Machine)
3 Sets
12 Reps
@7
1B
Dumbbell Row
3 Sets
12 Reps
@7
1C
Squat (Bodyweight)
3 Sets
20 Reps
@7
2
Arnold Press
2 Sets
12 Reps
@7.5
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@7
4A
Bicep Curl (Cable)
2 Sets
15 Reps
@7
4B
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5A
Oblique Crunch
3 Sets
20 Reps
@7
5B
Mountain Climber
3 Sets
20 Reps
@7
Day 4
1
Hip Thrust (Barbell)
4 Sets
10 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
3A
Y Raise
2 Sets
15 Reps
@7
3B
Face Pull
2 Sets
15 Reps
@7
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@7
5
Glute Kickback (Cable)
2 Sets
12 Reps
@7
6A
Lying Leg Raise
3 Sets
AMRAP
@7
6B
Side Plank
3 Sets
30 mins
@7