Train with Tiana
BodybuildingExcellent total body program for those of us who have 3 days/ week to train!
Each day has some lower body and some upper body.
I am assuming that most of us care about lower body development more, so the lower body exercises are first each day. However, if you find that you're spent by the time you get to the 2nd half of the session, you can simply flip the order- do the upper body exercises first, then roll into the lower body exercises.
Have fun! And be sure to tag me on IG stories if you want feedback on your exercise technique.
xo
Tiana
1 sessions per week
Must use App app to view and log training
Program Training
A
Sidelying Leg Lifts (glute med/ upper glute max)
B
Hip thrust TT
C
Glute biased split squat
D
machine leg extension
E1
Incline bench laterals
E2
Incline bench anterior delt raise
A
Seated hamstring curl
B
1 1/4 rep kas glute bridge
C
Hinge on GHD
D
Single arm DB row
E1
Chest supported rear delt row
E2
DB rear delt fly
A
Seated hamstring curl
B
Smith machine lunge
C
Quad biased leg press
D1
Bent Over DB Row
D2
Steep incline DB press
D3
Standing DB lateral raise
