Wild Physique Fitness
Bodybuilding, General FitnessFound this program written in an old notebook. I am not sure where its from but it is a butt kicker.
I have had a couple physique and figure girls use this program leading into contest phases.
Give it a try. Keep the pace high and really work it.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Burpee
1 x 20
A2
DB Fly
1 x 15
A3
Dumbbell Butterfly
1 x 15
A4
Side Lying External Rotation
1 x 15
A5
Side Lying Internal Rotation
1 x 15
A6
Lateral Raise With External Rotation
1 x 15
B1
Bent Over Row
4 x 6 @ 8
B2
Pull-Up
3 x MAX
B3
T-Bar Row
4 x 6 @ 8
B4
Dumbell Row
4 x 6
B5
Lat Pulldown
3 x 6 @ MAX lb
B6
Chin-Up
3 x 10
B7
Straight Arm Pulldown
3 x 10 @ MAX lb
B8
DB Pullover
3 x 10 @ MAX lb
A1
Burpee
1 x 20
A2
DB Fly
1 x 15
A3
Dumbbell Butterfly
1 x 15
A4
Side Lying External Rotation
1 x 15
A5
Side Lying Internal Rotation
1 x 15
A6
Lateral Raise With External Rotation
1 x 15
B1
DBl Bench Press
4 x 5
B2
Incline DB Bench Press
4 x 5
B3
Incline DB Bench Press
3 x 5
B4
Barbell Incline Bench Press
3 x 8
B5
Bench Dips
3 x MAX
B6
DB Fly
15, 12, 10
B7
Incline Reverse Crunch
B8
Plank
3 x 0:20
B9
Walking Plank
3 x 20
A1
Walking Lunges
2 x 30
A2
Air Squat
2 x 20
A3
Fire Hydrant
1 x 20
A4
Pistol Squat
1 x 20
A5
SB Hammy Curl
1 x 20
A6
Hip Thrust
2 x 20
B1
Sumo Deadlift
4 x 10
B2
Romanian Deadlift
4 x 10
B3
Deadlift
3 x 10
B4
Lying Leg Curl
3 x 10
B5
Single Leg Glute Bridge
3 x 15
B6
Goblet Squat
3 x 10
B7
Step-Ups
3 x 10
A1
Burpee
1 x 20
A2
DB Fly
1 x 15
A3
Dumbbell Butterfly
1 x 15
A4
Side Lying External Rotation
1 x 15
A5
Side Lying Internal Rotation
1 x 15
A6
Lateral Raise With External Rotation
1 x 15
B1
Dumbbell Butterfly
3 x 15
B2
Seated DB Press
4 x 30
B3
Standing KB Press
4 x 30
B4
DB Lateral Raise
4 x 15
B5
Bent Over Rear Delt Fly
4 x 15
B6
Front Plate Raise
4 x 15
B7
Sit-up
3 x 20
B8
Hanging WIndshield Wiper
3 x 10
B9
Lying Leg Raise On Bench
3 x 20
A1
Burpee
1 x 20
A2
DB Fly
1 x 15
A3
Dumbbell Butterfly
1 x 15
A4
Side Lying External Rotation
1 x 15
A5
Side Lying Internal Rotation
1 x 15
A6
Lateral Raise With External Rotation
1 x 15
B1
DB Bicep Curls
4 x 6
B2
Alternating DB Hammer Curl
4 x 6
B3
Triceps kickback
4 x 15
B4
DB Overhead Tricep Extension
4 x 15
B5
Bench Dips
3 x 15
B6
Calf Raise Series
3 x 30
A1
Walking Lunges
2 x 30
A2
Air Squat
2 x 20
A3
Fire Hydrant
1 x 20
A4
Pistol Squat
1 x 20
A5
SB Hammy Curl
1 x 20
A6
Hip Thrust
2 x 20
B1
Back Squat
10 x 10
B2
Bulgarian Split Squat
3 x 10
B3
Split Squat
3 x 20
B4
DB Lunge
3 x 20
B5
Step Back Lunge
3 x 20
B6
Walking Lunges
3 x 15
