Intermediate Body Sculpt PH I
Ad Astra Nutrition and Fitness
Inermediate Bodybuilding, female focused, made for gym with dumbbells and Smith Machine. Will need booty bands. Also suggest access to a barbell pad and wrist straps.
A
Heroic Warm-up
For Completion
B
B Stance RDL
3 x 8
C
Leg Curl Machine
3 x 8
Conditioning
D
Banded Glute Circuit
Glute Circuit 15/15/15 Lateral Band Walk 20 one direction Glute Kickback 15 each side 3 Sets
E
Decline Reverse Crunch
3 x 15
Conditioning
F
Kettlebell, Box Jump, Lunge Circuit
Kettlebell swing 20 Box jump 20 Curtsy Lunge 15 / side (body weight) 3 RIR
A
Heroic Warm-up
For Completion
B
Wide Grip Pull Ups
3 x 6
C
Dumbbell Row
3 x 8
D
Dumbbell Front Raise
3 x 8
E
Side Lateral Raise
3 x 8
F
Seated Chest Press
3 x 8
Conditioning
G
Kettlebell, Box Jump, Lunge Circuit
Kettlebell swing 20 Box jump 20 Curtsy Lunge 15 / side (body weight) 3 RIR
A
Heroic Warm-up
For Completion
B
Smith Machine Back Squat
3 x 6
C
Smith Machine Hip Thrust
3 x 10
D
Leg Extension
3 x 8
E
DB Bicep Curls
3 x 8
F
Tricep Kickback
3 x 8
G
Cable Crunch
3 x 15
Conditioning
H
Kettlebell, Box Jump, Lunge Circuit
Kettlebell swing 20 Box jump 20 Curtsy Lunge 15 / side (body weight) 3 RIR
Beth Shepherd
Trainer specializing in bodybuilding and weight loss
