Home Grown
KFFIT
Weightlifting, BodybuildingProgramming that WORKS, designed to maximize your gains without fancy machines or equipment! Everything you need all in one place. With built-in form videos and home hacks to make the most of what you have.
A
Romanian Deadlift
12, 10, 10
B
Glute Bridge
12, 10, 10
C
Step-Ups
3 x 12
D
Seated Banded Leg Curls
3 x 12
E
DB Reverse Lunge (Front Foot Elevated)
3 x 12
A
Barbell Row
3 x 10
B
1-Arm DB Row
3 x 10
C
Dumbbell Rear Delt Row - Bench Suported
3 x 12
D
Seated Row
3 x 12
E
DB Tricep Extension
3 x 12
A
Glute Squat
12, 10, 10
B
Hip Thrust
12, 10, 10
C
Leg Extension
3 x 10
D
Reverse Lunges
12, 10, 10
E
Reverse Hyperextension
2 x 12
A
Dumbbell Anterior Delt Press
12, 10, 10
B
Standing Dumbbell Y Raise
12, 12, 10
C
Cable Lateral Raise - Single Arm
2 x 10
D
Rear Delt Pull-Across
3 x 10
E
Bent Over Rear Delt Fly
3 x 10
F
DB Bicep Curls
3 x 10
A
Glute Bridge *Stagger Stance*
3 x 10
B
Single Leg RDL
3 x 10
C
Glute Max Kickback
3 x 10
D
Walking Lunges
2 x 20
E
Glute Medius Kickback
3 x 10
