Vorname: Shannah Name: Baker Größe:165cm Gewicht:około 63kg Adres: Australia
Training
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
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