Tiffany Sam
Bodybuilding5 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
2 x 8
B
Hip Thrust
12, 12, MAX
C
Step Ups
2 x 12
D
Seated Leg Curls
2 x 10
E
Bulgarian Split Squats
2 x 12
F
Smith Reverse Hyperextension
2 x 12
A
Lying Cuff Laterals
3 x 12
B
Machine Shoulder Press
3 x 8
C
Cable Upright Row
3 x 15
D
Cable Lateral Raise
3 x 12
E1
Machine Reverse Rear Delt
3 x 15
E2
Bent Over DB Reverse Rear Delt
1 x MAX
F
Hip Loaded Calf Raise
3 x 15
A
Hack Squat
2 x 10
B
Barbell Walking Lunge
2 x 20
C1
Leg Extension
10, 10, MAX, MAX
C2
Lying Leg Curls
2 x 10
D
Squat Press
2 x 12
E
Hip Thrust
2 x 12
A
Standing Cable Y Raise
12, 12, 12, MAX, MAX
B
Shoulder Press
3 x 10
C
Cable Crossover Rear Delts
3 x 15
D
Semi-pronated Lat Pulldown
2 x 12
E
Machine Cable Rows (Narrow Grip)
2 x 12
F
Chest Supported T-bar Row
2 x 12
A
Seated Leg Curls
2 x 10
B
Hip Thrust
2 x 15
C
Lying Leg Curl
2 x 10
D
Horizontal Hip Press (Single Leg)
2 x 15
E
RDL
2 x 12
F
Hip Thrust
2 x 15
