Lilys tomato

Add 5 lbs to each lower body compound excersize everytwo weeks

- go up 5 pounds on dumbells and machines every months

- increase 1 rep for pushups every two weeks
- drop 10 pounds off pullups every 2 weeks

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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

warm up routine before
(roll out, stretch, 8 goblet squats 2 sets, & ham curls) 

stairmaster 10 min

Squat (Barbell)

Split Squat (Dumbbell)

Leg Extension

Hip Thrust (Barbell)

Legs (thighs dominated)

Push Up (Knees)

Pull-Up (Assisted)

Seated Row (Cable)

Tricep Rope Push Down (Cable)

Every compound (squat rdl hipthrust) add 5 lb per 2 weeks

Romanian Deadlift (Barbell)

Glute Kickback

Hamstring and glute focus

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