Stop wasting your time scrolling through Instagram and Tiktok for random workouts you see "fitness influencers" post. No more quick fix "30 Day Challenges" where your results disappear quicker than they took to get there.
The number one reason people can't achieve the body physique goals they desire is a due to a lack of structure and knowledge around how to properly build muscle.
Lean on me to give you the structure and knowledge you need to build that hourglasses shape you've been wanting. We will be going through 3 days of glute focused lower body, 2 days of upper body, and 1 day of total body conditioning. We will be undulating between strength and volume monthly, in order to eliminate burn out and maximize growth for an ideal body composition.
I focus on science based research to provide you with tools to guaranteed results and help you fall in love with process of getting there on the way.
Join me and my team of athletes as work towards not only a new and improved look, but a new and improve life.
A
Warmup - Lower Body
1 x 1
B1
RDL
4 x 8
B2
Leg Curl - 1 1/2 - Max Concentric
4 x 8
C1
Back Extension
12, 12, 10, 10
C2
Glute Kickback - Straight Leg
12, 12, 10, 10
D1
Glute Bridge
3 x 15
D2
KB Swing - Russian
3 x 40
D3
Oblique Crunch - on Back Extension
3 x 12
A
Warmup - Upper Body
B1
Shoulder Press - Machine - Neutral Grip
4 x 10
B2
Skullcrusher - DB - Flat - on Ground
4 x 10
C1
Press - Incline - 45 Degrees - DB's
12, 12, 10, 10
C2
Row - 1 Arm - Pendlay
12, 12, 10, 10
C3
Bent Knee Raise - Flat Bench
4 x 12
D1
Lateral Raise - DB - Chest Supported
3 x 15
D2
MB Bent Over Chest Pass
3 x 40
D3
Bicep Curl - Cable - Rope
3 x 12
A
Warmup - Lower Body
B1
Leg Press
4 x 12
B2
Leg Extension - Bottom 1/2 Concentric
4 x 12
C1
Split Squat - Smith Machine
12, 12, 10, 10
C2
Plank - SB - Knees to Chest
4 x 40
D1
Cyclist Squat
3 x 15
D2
Hip Abductor Machine
3 x 15
D3
Stairs
3 x 40
A
Mobility - Full Body
1 x 20:00
B
Walk
1 x 20:00
A
Warmup - Lower Body
1 x 1
B1
Hip Thrust
4 x 10
B2
Leg Curl - 1 1/2 - Max Concentric
4 x 8
C1
RDL - SL - Hand Supported
12, 12, 10, 10
C2
Frog Pump - DB
4 x 20
D1
Hip Abduction - Standing - Band on Ankle
3 x 30
D2
Hip External Rotation - Banded
3 x 30
Masters of Science Kinesiology, Certified Strength and Conditioning Specialist (CSCS), Certified Nutrition Coach (NASM-CNC), Functional Range Conditioning (FRC) Perfecting his craft for more than 8 years, Dalton specializes in hypertrophy, body composition, and sport performance. His core value is to train all clients with science based principles ensuring a significant change in growth
Put your mind at rest by joining a program that is guaranteed to build the physique you've been wanting to achieve. No more excuses. Start working on YOU today.
Get Booty Gain & Upper Body Shred9-5 Corporate Woman
Verified Athlete"I asked for more shape (bigger booty and a smaller waist line) and Dalton helped me get more shape. I can also do push ups now which I never was able to before due to injury!"
Hair Dresser / Avid Traveler
Verified Athlete"Loving my results!"
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