Scribd
Upload
22 views4 pages

Gym

gym exer

Uploaded by

Ana Casu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
22 views4 pages

Gym

gym exer

Uploaded by

Ana Casu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
You are on page 1/ 4

Glutes Circuit

Circuit: 2-4 rounds


Barbell Hip Thrust
Perform with or without barbell.
Up to 25 reps (We have gone much higher, but 20-25 works 'best.')

Goblet Squat
10 reps

One-Arm Kettlebell Swings


Perform with one or both arms.
15 reps (heavy weight)

Lateral Band Walk


As far as possible in each direction (bands around the lower legs)
------------------------------------------------

Arms Workout

1
Barbell Curl
Pyramid sets
2 sets, 5, 5, 5, 5, 5, 5, 5, 5 reps

2
Dips - Triceps Version
Pyramid sets
2 sets, 5, 5, 5, 5, 5, 5, 5, 5 reps (weighted)

3
Cross Body Hammer Curl
3 sets, 8 reps per side

4
Dumbbell Floor Press
3 sets, 10 reps

5
Superset
Cable Hammer Curls - Rope Attachment
4 sets, 20 reps

Triceps Pushdown - Rope Attachment


4 sets, 20 reps

----------------------------------------------------
Shoulders

1
Arnold Dumbbell Press
5 sets, 8-12 reps

2
Upright Barbell Row
5 sets, 8-12 reps

3
Side Laterals to Front Raise
5 sets, 8-12 reps
4
Pull Through
5 sets, 8-12 reps

5
Face Pull
5 sets, 8-12 reps

6
Cable Rear Delt Fly
5 sets, 8-12 reps

------------------------------------------------------
Full body

1
Standing Military Press
3-4 sets, 8-10 reps

2
Superset
Upright Barbell Row
Perform with EZ-Bar.
3-4 sets, 8-12 reps

Barbell Shrug
Perform with EZ-Bar.
3-4 sets, 8-12 reps

3
Superset
Leverage Incline Chest Press
3-4 sets, 12-15 reps

Seated Cable Rows


3-4 sets, 12-15 reps

4
Triset
Good Morning
3-4 sets, 12-15 reps

Straight-Arm Dumbbell Pullover


3-4 sets, 12-15 reps

Flat Bench Leg Pull-In


or "In-and-out on a bench"
3-4 sets, 12-15 reps

5
Superset
Biceps Curl To Shoulder Press
Perform Arnold Shoulder Press.
3-4 sets, 12-15 reps

Russian Twist
3-4 sets, 12-15 reps
6
Superset
Alternating Deltoid Raise
3-4 sets, 12-15 reps

Hanging Leg Raise


3-4 sets, 12-15 reps

7
Superset
Triceps Pushdown
3-4 sets, 12-15 reps

Cable Crunch
3-4 sets, 12-15 reps

---------------------------------------------------

Legs

1
Smith Machine Squat
5 sets, 8-12 reps

2
Leg Press
5 sets, 8-12 reps

3
Side Lunge
5 sets, 8-12 reps

4
Barbell Walking Lunge
5 sets, 8-12 reps

5
Barbell Step Ups
5 sets, 8-12 reps

6
Leg Extensions
5 sets, 8-12 reps

------------------------------------------------------
Glutes

1
Superset
One-Legged Cable Kickback
3 sets, 12 reps

Lateral Band Walk


3 sets, 10 reps (each side)

2
Superset
Barbell Hip Thrust
4 sets, 10 reps
Butt Lift (Bridge)
4 sets, 10 reps

3
Superset
Kettlebell Curtsy Lunge
3 sets, 10 reps (each side)

Dumbbell Step Ups


3 sets, 10 reps (each side)

4
Superset
Ball Leg Curl
3 sets, 10 reps

Natural Glute Ham Raise with Stability Ball


3 sets, 6-8 reps

------------------------------------------
https://www.bodybuilding.com/workout-plans/fyr-hannah-edens-30-day-fitness-plan
https://www.bodybuilding.com/workout-plans/the-7-day-six-pack
https://www.bodybuilding.com/workout-plans/total-body-strong-main/day/50
https://www.bodybuilding.com/workout-plans/get-ripped-stay-big-365-circuit-trainer-
with-julien-greaux
https://www.bodybuilding.com/workout-plans/ashley-horners-charlie-mike-6-week-
fitness-plan
https://www.bodybuilding.com/workout-plans/triple-threat-4-week-fitness-plan
https://www.bodybuilding.com/workout-plans/erin-sterns-elite-body-4-week-fitness-
trainer

You might also like