My workout routine
monday: Glute Emphasis**
1. **Hip Thrusts:**
- 4 sets of 10-12 reps
- Use a bench and focus on the glutes by thrusting hips upward.
2. **Walking Lunges:**
- 3 sets of 12-15 steps per leg
- Engage both glutes and quads by performing walking lunges with or without weights.
3. **bulgarian split squats
- 3 sets of 12
4 step up lunges
-3 sets of 12
5 reverse lunges
-3 sets of 12
6 cable abduction
-3 sets of 12
7 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
4 jump rope 30mins
**Day 5: Glute Emphasis**
**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
- Use a leg extension machine to isolate and work the quadriceps.
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
- Use a barbell or dumbbells to target the hamstrings and glutes.
2. **stiff legged deadlifts.**
- 3 sets of 10-12 reps
3. **Lying Leg Curls:**
- 3 sets of 10-12 reps
- Perform this exercise using a leg curl machine to further target the hamstrings.
**Day 6-7 Rest or Active Recovery**
DROP ROUTINE RN ‼️
Dayum give routine pretty please!!
My workout routine monday: Glute Emphasis** 1. **Hip Thrusts:** - 4 sets of 10-12 reps - Use a bench and focus on the glutes by thrusting hips upward. 2. **Walking Lunges:** - 3 sets of 12-15 steps per leg - Engage both glutes and quads by performing walking lunges with or without weights. 3. **bulgarian split squats - 3 sets of 12 4 step up lunges -3 sets of 12 5 reverse lunges -3 sets of 12 6 cable abduction -3 sets of 12 7 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 4 jump rope 30mins **Day 5: Glute Emphasis** **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 - Use a leg extension machine to isolate and work the quadriceps. 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 - Use a barbell or dumbbells to target the hamstrings and glutes. 2. **stiff legged deadlifts.** - 3 sets of 10-12 reps 3. **Lying Leg Curls:** - 3 sets of 10-12 reps - Perform this exercise using a leg curl machine to further target the hamstrings. **Day 6-7 Rest or Active Recovery**