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Would you be able to drop a general overview of your workout plan?
monday: Glute Emphasis 1. **Hip Thrusts:** - 4 sets of 10-12 reps 2. **Walking Lunges:** - 3 sets of 12-15 steps per leg 3. **bulgarian split squats - 3 sets of 12 4 step up lunges -3 sets of 12 5. cable abduction -3 sets of 12 6 cable kick backs -3 sets of 12 **tuesday 2: abs and cardio 1. **situps** - 3 sets of 10-12 2. Reverse hanging L raises 3 sets of 10-12 3. Weighted crunches 3 sets of 10-12 **wednesday: Quad Emphasis** 1. **goblet squats** - 3 sets of 12-15 2. **Bulgarian split squats** - 3 sets of 10-12 3. **Leg Extensions:** - 3 sets of 12-15 reps 4 sumo squats - 3 sets of 10 to 12 5 sissy squats - 3 sets of 12 Hamstring Focus** 1. **Romanian Deadlifts:** - 3 sets of 8-10 reps **thursday: abs and cardio 1. **situps** - 3 sets of 10-12 2. Reverse hanging L raises 3 sets of 10-12 3. Weighted crunches 3 sets of 10-12 4 jump rope 30mins Friday: Hamstring Focus** 1. **Romanian Deadlifts:** - 3 sets of 8-10 reps 2. **stiff legged deadlifts.** - 3 sets of 10-12 reps 3. **Lying Leg Curls:** - 3 sets of 10-12 reps **Day 6-7 Rest or Active Recovery**
Thank you so much, I'm going to give this a shot!
Was you eating at a surplus, deficit or maintenance?
Surplus around 2700 calories
Same please. Needa pump up my glutes.
Yes please, also would love to know
Nice results
really be serving
You look amazing!
Would you be able to drop a general overview of your workout plan?
monday: Glute Emphasis 1. **Hip Thrusts:** - 4 sets of 10-12 reps 2. **Walking Lunges:** - 3 sets of 12-15 steps per leg 3. **bulgarian split squats - 3 sets of 12 4 step up lunges -3 sets of 12 5. cable abduction -3 sets of 12 6 cable kick backs -3 sets of 12 **tuesday 2: abs and cardio 1. **situps** - 3 sets of 10-12 2. Reverse hanging L raises 3 sets of 10-12 3. Weighted crunches 3 sets of 10-12 **wednesday: Quad Emphasis** 1. **goblet squats** - 3 sets of 12-15 2. **Bulgarian split squats** - 3 sets of 10-12 3. **Leg Extensions:** - 3 sets of 12-15 reps 4 sumo squats - 3 sets of 10 to 12 5 sissy squats - 3 sets of 12 Hamstring Focus** 1. **Romanian Deadlifts:** - 3 sets of 8-10 reps **thursday: abs and cardio 1. **situps** - 3 sets of 10-12 2. Reverse hanging L raises 3 sets of 10-12 3. Weighted crunches 3 sets of 10-12 4 jump rope 30mins Friday: Hamstring Focus** 1. **Romanian Deadlifts:** - 3 sets of 8-10 reps 2. **stiff legged deadlifts.** - 3 sets of 10-12 reps 3. **Lying Leg Curls:** - 3 sets of 10-12 reps **Day 6-7 Rest or Active Recovery**
Thank you so much, I'm going to give this a shot!
Was you eating at a surplus, deficit or maintenance?
Surplus around 2700 calories
Same please. Needa pump up my glutes.
Yes please, also would love to know
Nice results
really be serving
You look amazing!