BULKY BITCHES TEAM

Heroic Warm-up

For Completion

Back Extension

2 x 10

Single Leg Glute Bridge

3 x 20

Paused Deadlift

4 x 5

Lat Pulldown

4 x 12

Chin-Up

4 x 3

Reverse Flys

3 x 15

DB 3-Way Raise

3 x 10

Dip Bar Oblique Leg Raises

3 x 15

Dip Bar Knee Raises

3 x 15

Static Stretch

Heroic Warm-up

For Completion

Fire Hydrant

2 x 10

Fire Hydrant Kick

2 x 10

Eccentric Back Squat

4 x 5

1-Arm DB Row

4 x 8

Wide Grip Seated Row

4 x 8

Seated DB Shoulder Press

4 x 10

Cable Rope Bicep Curl

3 x 12

Split Stance Overhead Tricep Extension

3 x 12

Plank Pike

4 x 15

Plank

4 x 0:30

Jackknife Crossover

3 x 10

Bicycle Sit-Ups

3 x 10

Leg Raises

3 x 10

Recovery Yoga

Heroic Warm-up

For Completion

Band Pull-Apart

2 x 15

Cuban Press

2 x 15

Push Press

4 x 5

Back Squat

4 x 6

Incline DB Row

3 x 12

Incline DB Reverse Fly

3 x 12

Bottom of the Dip Hold

3 x 0:15

Dip

3 x 10

Straight Leg Straight Arm Sit-Up

3 x 10

DB Reverse Crunch

3 x 15

Heroic Warm-up

For Completion

Push-Up

2 x 10

DB Tricep Extension

2 x 12

Bench Press

4 x 8

Bulgarian Split Squat

4 x 10

Pause Goblet Squat

4 x 5

Isometric Lunge Hold

3 x 1 @ 20

Eccentric Bicep Curl

3 x 10

Alternating DB Hammer Curl

3 x 10

DB Lateral Raise

3 x 12

Plate Front Raise

3 x 10

Heroic Warm-up

For Completion

Fire Hydrant

2 x 10

Fire Hydrant Kick

2 x 10

Straight Leg Donkey Kick

2 x 10

Smith Machine Glute Bridge

5 x 5

Seated Military Press

4 x 5

Scarecrows

3 x 12

Bent Over Row

4 x 6

DB Reverse Fly Reverse Grip

3 x 12

Alternating DB Hammer Curl

4 x 10

Alternating DB Front Raise

4 x 10

DB Reverse Crunch

4 x 20