This program is designed to help busy people still achieve their goals in the gym with a no nonsense, effective training program. Muscle Mamis will be a 4 day program with a lower body focus.
The biggest key to making progress with this program is training with intensity. I don't add junk volume in these programs. What this means is you will need to make each set and each rep count. Come into the gym with a purpose and train hard for 30-60 minutes. Be consistent with this and you will see progress.
Along with the workouts, you will need to make sure you are consistent with your nutrition, sleep, recovery, and making sure to take care of your mental health. To make the most of your fitness and your life, you will want to prioritize all these things.
FeaturesA
Barbell Hip Thrust - Blockhouse Fitness
12, 10, 8
B
Leaned Back Leg Extension - Blockhouse Fitness
12, 10, 8
C
Lengthened Hamstring Curls - Blockhouse Fitness
12, 10, 8
D
Glute Focused Hip Abduction - Blockhouse Fitness
12, 10, 8
E
Decline Bench Leg Raises - Blockhouse Fitness
3 x 12
A
Smith Machine Quad Focus Squat - Blockhouse Fitness
12, 10, 8
B
Incline DB Bench Press - Blockhouse Fitness
12, 10, 8
C
DB Lateral Raise - Blockhouse Fitness
12, 10, 8
D
Kneeling Tricep Rope Extension - Blockhouse Fitness
12, 10, 8
E
Cable Torso Rotation - Blockhouse Fitness
3 x 12 @ 20 lb
A
Zone 2 Cardio
1 x 30:00
A
DB Bulgarian Split Squat - Blockhouse Fitness
12, 10, 8
B
Glute/Hammy Focus back extension - Blockhouse Fitness
C
Quad focused leg press - Blockhouse Fitness
12, 10, 8
D
Hip Adductor Machine - Blockhouse Fitness
12, 10, 8
E
Abdominal Machine - Blockhouse Fitness
3 x 10
A
DB RDL - Blockhouse Fitness
12, 10, 8
B
Lat Biased Lat Pulldown - Blockhouse Fitness
12, 10, 8
C
Dual Cable Rear Delt Fly - Blockhouse Fitness
12, 10, 8
D
Face away cable curl - Blockhouse Fitness
12, 10, 8
E
Chest supported overhand row - Blockhouse Fitness
12, 10, 8
F
Back Extension Machine - Blockhouse Fitness
12, 10, 8
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