FULL BODY, 3 DAY SPLIT

FULL BODY A - LOWER FOCUS

• warm up

• stretch / mobility

• leg press 2 x 8-12

• romanian deadlift 2 x 8-12

• leg extensions 2 x 8-12

• lying hamstring curls 2 x 8-12

• glute / hamstring squeeze 2 x 12-15

• seated cable row 1 x 15-20

• lat machine pulldown 1 x 15-20

• kneeling pushups 1 x 15-20

• machine shoulder press 1 x 15-20

• tricep rope extension 1 x 15-20

• db standing side raise 1 x 15-20

FULL BODY B - UPPER FOCUS

• warm up

• stretch / mobility

• seated machine row 2 x 8-12

• lat cable pulldown 2 x 8-12

• low incline db press 2 x 8-12

• standing db shoulder press 2 x 8-12

• kneeling pushups 2 x 8-12

• standing plate front raise 2 x 8-12

• heels up squats 1 x 15-20

• lying glute thrusts (1 sec squeeze) 1 x 15-20

• walking lunges 1 x 15-20

• single leg leg press machine 1 x 15-20

• glute / hamstring squeeze 2 x 12-15