More than Macros LLC
Building off of the STRONG AND SEXY part 1 - STRONG AND SEXY PART 2 is your next program to keep growing your glutes, tighten your waist line, and tone the upper body. You're not only signing up for a program that is going to target the areas where we hold fat most, but you're also going to get a periodized strength training program that will leave you with massive PRs at the end of the 6 weeks.
ENJOY a fun 45-75 min workout with a PUMP circuit and a body part focused LIFT session.
Features
4 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
2-3 rounds 20 Banded Tricep Extensions 12 Bench Dips 20 V Ups
B
Dumbbell Bulgarian Split Squats
4 x 10
C
Deficit Dumbbell Sumo Squat
4 x 12
D
Barbell Glute Thrusts
4 x 10
Circuit
A
2-3 rounds 20 Banded Hamstring Curl 12-15 Banded Face Pulls 20-30 sec Bear Stance DB Plank Pull Throughs
B
Bench Supported DB Row
4 x 12
C
Barbell Row
4 x 10
D
V Bar Row
4 x 12
E
3 Position DB Bicep Curl
3 x 12
Circuit
A
2-3 rounds 5-10 push ups 8-12 Dumbbell Floor Flies 12-20 Dumbbell Toe Touches
B
Barbell RDL * Glute Focused*
4 x 10
C
Barbell Goodmorning
4 x 10
D
DB Frog Glute Bridge
4 x 20
E
GHD Hip Extension (Glutes)
3 x 15
Circuit
A
2-3 rounds 12 Box Step Ups 20 Banded Fire hydrants 10/10 Long Banded Kick Backs
B
Half Kneeling DB Press
4 x 16
C
Dumbbell Lateral Raise
4 x 12
D
EZ Bar OH Tricep Extension
4 x 12
E
Half Kneeling Crossbody KB Chop
3 x 10
F
Plate Hollow Body Pass Throughs
3 x 20
Circuit
A
12 min EMOM 1. Cardio of choice (run, bike, ski, row swim, jump row, burpees, etc.) 2. 20 Russian Twists 3. Cardio of choice (run, bike, ski, row swim, jump row, burpees, etc.) 4. 10-20 Full Body Crunch
