This 8 week program is to help you build muscle and lose weight!!! Make the commitment and get started.
FeaturesA
Hip Thrust
4 x 10
B
Single Leg RDL
4 x 10
C
DB Reverse Lunge (Front Foot Elevated)
3 x 12
D
Reverse frog pumps
3 x 20
E
cable kicksbacks
4 x 10
A1
DB Shoulder Press
4 x 10
A2
DB Lateral Raise
3 x 12
B1
DB Bench Press
3 x 12
B2
DB Fly
3 x 12
C
Barbell Upright Row
4 x 12
D1
Alternating DB Front Raise
3 x 10
D2
Bent Over Rear Delt Fly
3 x 10
E1
EZ Bar Lying Tricep Extension
3 x 12
E2
Reverse triceps extensions
3 x 12
F1
Oblique Side Crunch
3 x 12
F2
toe taps
3 x 20
G
In and Outs
3 x 15
A
Treadmill Work
1 x 30:00
B
A
Back Squat
5 x 8
B1
Leg Extension
4 x 10
B2
goblet squat heels elevated
4 x 10
C
Bulgarian Split Squat
4 x 10
D
Sissy Squats
3 x 15
E
Cable abduction
4 x 10
A
Pull-Up
5 x 5
B1
Lat Pulldown
4 x 10
B2
reverse grip lat pulldown
C1
Chest-Supported DB Row
3 x 12
C2
DB Pullover
3 x 12
D1
Barbell Bicep Curl
3 x 10
D2
Hammer Curl
3 x 10
E1
Lying Leg Raise On Bench
3 x 15
E2
Slider Pike-Up
3 x 15
E3
Landmine Anti-Rotation
3 x 15
A1
Front Squat
4 x 12
A2
Push-Up
4 x 10
A3
One-arm Forward Back KB Lunge
4 x 8
A4
DB Crunch & Twist
3 x 15
A5
Burpee Box Jump
4 x 10
A6
Front to side raises
4 x 12
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