Jacopo "JT" Terenzi
Personal Training, Women's Training, BodybuildingThis program is SCIENTIFICALLY designed for WOMAN gym training with a PERFECT mix of GLUTE / ABS / CARDIO.
The program has 3 weeks focusing more on GLUTE training, alternating with 3 weeks focusing more on ABS/CORE & CARDIO.
So you will develop all these qualities thanks to this undulating system, with high intensity training alternated with recovery weeks!
Girl, trust me.. you will LOVE this program! Is HARD but FUN.. the 2 MOST important things in order to obtain RESULTS!
Program designed by Jacopo "JT" Terenzi - Professional Strength & Conditioning Coach and Personal Trainer
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
heels elevated globet squat
10, 10, 12, 15
A2
Front Squat Iso Hold
4 x 0:20
A3
Plank
4 x 0:30
B1
RDL
10, 10, 12, 15
B2
Reverse Hyperextension
4 x 0:20
B3
Side Plank
4 x 0:20
C1
Single Leg Glute Bridge
10, 10, 12, 15
C2
Walking Lunges
4 x 20
C3
Sit-up
10, 10, 12, 15
D
Back Extension
15, 15, 20, 20, MAX
E1
Push-Up
5, 5, 5, MAX
E2
Inverted Row
10, 10, 10, MAX
A
frog pump
5 x 10
B1
Hollow Hold
4 x 0:30
B2
Crunch
10, 10, 10, 10, MAX
B3
Lying Leg Raise On Bench
10, 10, 10, 10, MAX
B4
Hollow Hold
5 x MAX
C1
Standing Cable Wood Choppers
5 x 10
C2
Oblique Side Crunch
5 x 15
C3
Russian Twist
5 x 20
C4
Standing Cable Wood Choppers
5 x 10
D1
bicycle crunch
5 x 20
D2
Mountain Climber
5 x 20
D3
DB Side Bend
5 x 20
E
frog pump
5 x 20
A1
DB Step Up
7, 8, 9, 10
A2
Single Leg Hip Thrust
10, 12, 15, 15
A3
cable crunch
10, 12, 15, 18, 20
B1
DB Lateral Lunge
4 x 10
B2
Side Plank with Banded Clamshell (Dynamic)
4 x 10
B3
heels touches
4 x 20
C1
cable Pull Through
4 x 10
C2
CLOSE STANCE DB GLOBET SQUAT
4 x 10
C3
cable Pull Through
4 x 20
D1
Seated Chest Press
4 x 10
D2
Lat Pulldown
10, 12, 15, 15
