FREYA. FOUR DAY SPLIT

Dec 31

1. Pull-Ups/Assisted Pull-Ups (4 sets of 6-8 reps)

2. Bent-Over Barbell Rows (4 sets of 8-10 reps)

3. Lat Pulldown (3 sets of 10-12 reps)

4. Face Pulls (3 sets of 12-15 reps)

5. Dumbbell Bicep Curls (3 sets of 10-12 reps)

6. Cable Rear Delt Flys (3 sets of 12-15 reps)

7. Plank with Shoulder Taps (3 sets of 30 seconds each)

1. Barbell Back Squats (4 sets of 6-8 reps)

2. Romanian Deadlifts (4 sets of 8-10 reps)

3. Leg Press (3 sets of 10-12 reps)

4. Weighted Walking Lunges (3 sets of 12-15 reps per leg)

5. Leg Curls (Machine) (3 sets of 10-12 reps)

6. Cable Side Crunches (3 sets of 12 reps per side)

1. Incline Bench Press (Barbell or Dumbbell) (4 sets of 8-10 reps)

2. Dumbbell Shoulder Press (4 sets of 10-12 reps)

3. Cable Chest Flys (3 sets of 12-15 reps)

4. Lateral Raises (3 sets of 12-15 reps)

5. Tricep Dips (Machine or Bench) (3 sets of 10-12 reps)

6. Overhead Cable Tricep Extensions (3 sets of 12-15 reps)

7. Hanging Leg Raises (3 sets of 12-15 reps)

1. Hip Thrusts (Barbell) (4 sets of 8-10 reps)

2. Sumo Deadlifts (4 sets of 8-10 reps)

3. Bulgarian Split Squats (3 sets of 10-12 reps per leg)

4. Glute Kickbacks (Cable) (3 sets of 12-15 reps per leg)

5. Hamstring Curls (Machine) (3 sets of 10-12 reps)

6. Side Plank with Hip Dips (3 sets of 10 reps per side)

Henry Norton

PHAT