KFFIT
Bodybuilding, Women's TrainingFeatures
5 sessions per week
Must use App app to view and log training
Program Training
A
Barbell Glute Squat
4 x 8
B
Barbell Hip Thrust
4 x 8
C
Bulgarian Split Squat
3 x 10
D
Leg Extension
3 x 10
E
Leg Press
4 x 8
A
Standing Dumbbell Y Raise
4 x 8
B
Seated Shoulder Press - Hammer
3 x 10
C
Seated Cable Face Pull - Rope
3 x 8
D
Cable Lateral Raise - Single Arm
4 x 8
E
Anterior Delt Raise
3 x 8
F
Tricep Pushdown
3 x 10
G
Cable Rear Delt Fly Raise
3 x 8
A
Glute Bridge
4 x 8
B
RDL
4 x 8
C
Prone Hamstring Curl
3 x 6
D
Glute Leg Press
4 x 8
E
Glute Back Extension
3 x 10
A
Kneeling Iliac Row/Pulldown *Single Arm*
3 x 8
B
Kneeling Row Lumber Lat focused (middle)
4 x 8
C
Standing/bench supported Thoracic Lat row
4 x 8
D
Cable Lat Pushdown
4 x 6
E
Lat Pulldown
4 x 8
A
Barbell Box Squat
4 x 10
B
Glute Bridge
4 x 8
C
Smith Machine Step Ups
3 x 10
D
Dumbell RDL
4 x 8
E
DB Reverse Lunge
4 x 8
