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Danielle: Programming

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keen.stylee
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36 views

Danielle: Programming

Uploaded by

keen.stylee
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Day 1

# Exercise Sets Reps Rest Notes


1 Hip Thrust 2 20 1 min
2 DB Back Extension 3 8 1 min
3 Leg Press 2 12-15 1 min
4a Leg Extensions 2 12-15 2 min
4b Lying Leg Curls 2 12 1 min
5 Glute Kickback 2 15 1 min
6 Seated Hip Abduction 2 15 1-2 min

Day 2
# Exercise Sets Reps Rest Notes
1 Shoulder Press 4 8 2-3 Min
2a Lateral Raises 3 8 1 Min
2b Machine Rows (Posterior Delt) 3 10 -
3 Pullups / Assisted Pullups 3 8-10 1 Min Be careful (wrists) :(
4 Tricep Rope Extensions 3 12 1 Min
5 Alternating Bicep Curls 3 12 1 Min
6 Hip Abduction 3 15 1 min
Day 3
# Exercise Sets Reps Rest Notes
1 Deadlift 4 3 3-5 min 80%
2 Pause Hip Thrust (2 seconds) 4 12 2 min
3 Hack Squats 2 10 2 min
4 Smith Machine Reverse Lunges 2 12 1 min
5 Seated Hip Abductions 2 12 1-2 min
6 Core

Day 4
# Exercise Sets Reps Rest Notes
1 Squats 4 5 2 min 83%
2 Wide Grip Lat Pulldowns 3 8 1 min
3 RDL 4 8 1 min
4 Cable Seated Rows 3 10 1 min
5 KB Swings 2 30 1 min
6 Goodmornings 3 10 1 min
Exercise Substitutions
Exercise Substitutions
Cable Flys Dumbbell Flys or Pec Deck Machine
Chest Press DB Flat Bench Press
Incline DB Bench Incline Barbell / Smith Machine Bench
Smith Machine Inc. Bench DB Incline Bench
Lat Pulldowns -wide- Pull-ups or Assisted Pull-ups with a wide grip
High Low Machine Rows Seated Cable Rows or Bent Over Dumbbell Rows
Assisted Machine Pull Ups Lat Pulldowns
T-Bar / Machine Rows (Top Grip) Bent Over Barbell Rows or Seated Cable Rows
Lateral Raises Cable Lateral Raises
Seated Lateral Raise Machine Cable Bilateral / Unilateral Lateral Raise (cable near floor height)
DB Shoulder Press Barbell / Smith Machine Shoulder Press
Seated Machine Shoulder Press DB Shoulder Press
DB Hammer Curls Alternating DB Hammer Curlsor Cable Hammer Curls
Machine Preacher Curls Dumbbell Preacher Curls or Barbell Preacher Curls
Hammer Curl: Preacher Machine Standing Hammer Curls or Cable Hammer Curls
Tricep Rope Extension Overhead DB Tricep Extension or Skull Crushers
Straight Bar Tricep Pushdown Rope Tricep Pushdowns or Overhead Tricep Extension
Leg Press Bulgarian Split Squats or Lunges
Hack Squats Goblet Squats
Barbell Squats Smith Machine Squats
Back Extensions -
Seated Leg Curl Lying Leg Curls
Leg Extensions -
Hip Adductions Copenhagen's
RDLs (Barbell) RDLs (Smith Machine)
45 Degree Extension Barbell SLDL
Bulgarian Split Squats Reverse Lunges or Step - Ups
Hip Thrusts (Machine / Barbell) Lying Barbell Glute Bridges
Machine Standing Calf Raise Seated Calf Raise

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