Monday – Glutes & Hamstrings
- ♀ Reverse Hack Squat 3×15
- ♀ Good Mornings (Light weight) 3×20
- ♀ Sumo Squats 3×15
- ♀ Lying Leg Curl (Single Leg) 3×10 each leg
- ♀ Glute Cable Kick Back & Side Kick 3×10 each side
- ♀ Walking Weighted Lunges 3×20
- ♀ Barbell Glute Bridges 3×10
- ♀ Abductor (Sitting on edge) 3×20
- ♀ Stepper 20 Min
Tuesday – Shoulders
- ♀ Shoulder Press 4×12
- ♀ Face Pulls 3×20
- ♀ Dumbbell Seated Side Lateral Raise 4×12
- ♀ Rope Push Down 4×12
- ♀ Kettle Bell Swings 4×12
- ♀ Cable Rear Delt Fly 3×10
- ♀ Seated Fly’s 1×100
Wednesday – Back & Biceps
- ♀ Lat Pulldowns 4×12
- ♀ Bent Over Rows 4×12
- ♀ Barbell Curls 3×10
- ♀ Dumbbell Curls 3×10
- ♀ Bent Over Two Arm Long Bar Row to failure
Thursday – Legs
- ♀ Calf Press using the Leg Press Machine 3×20
- ♀ Smith Machine Pistol Squats 3×10 (each leg)
- ♀ Lying Leg Curls with Dumbbell 3×12
- ♀ Standing Calve Raises 3×10
- ♀ Seated Leg Extensions 4×15
- ♀ Dumbbell Sumo Squats 3×12
- ♀ Barbell Glute Bridges 3×10
- ♀ Stair Master 20 Min
Friday – Abs & Cardio
- ♀ Cable Crunches 3×15
- ♀ Lying Leg Raises To Failure
- ♀ Cable Reverse Crunches 3×10
- ♀ Stair Master 30 Min
Saturday – Shoulders
- ♀ Shoulder Press 4×12
- ♀ Face Pulls 3×20
- ♀ Dumbbell Seated Side Lateral Raise 4×12
- ♀ Rope Push Down 4×12
- ♀ Cable Rear Delt Fly 3×10
- ♀ Seated Military Press 3×15
- ♀ Seated Rear Delt Fly’s 1×100
Sunday – Rest
Recovery
