MWF Morning-Basic Builders
5 sets of 10 reps each with a 1-0-1-0 tempo and 30 seconds rest
Squat Superset with Dead Lift
Split Squat Superset with Hanging Straight Leg Raises
Bent-over Dumbbell Rows with Dumbbell Bench Press
EZ Curl Bar Overhead Press with Lat Pull Down
Machine Dips with EZ Curl Bar Upright Row
Weighted Russian Twist with Standing Cable Rotation
MWF Evening-To the Core
100 Crunch-50 Chest Raise
50 Double Crunch-25 Superman
25 Sit-ups-10 Back Bridges
10,20,30,40,50,60 fwd-bkwd elliptical
Tuesday-Booty Sweat Part II
Balanced eyes closed 50
Glute Bridge 40
Single Leg Glute Bridge 20
Lateral Bands Legs Locked 20
Lat Bands Legs Bent 20
Suicide
5 Skips Vertical
5 Lateral Shuffle
20 Skaters-200meters-20 split squats-15sec fwd and backward 6inches lowered 5x
Alternate Deep Step Downs and bike sprint 1min 3x
Lap-lunge-lap-bear crawl-lap-crabwalk
Thursday-Never Winded Again
Vacuum holds-Buddha holds-Cage Expansion holds (VHBHCEH)
400-Squat Press
VHBHCEH
800-skaters-Bear Crawl-Crab Walk
VHBHCEH
1 Mile-Split Squat-burpies-roll-ups
VHBHCEH
800-skaters-Bear Crawl-Crab Walk
VHBHCEH
400-Squat Press
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