Workout History
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Arm Exercises
Mix these into your chest or back workouts at the end.
Shoulder Exercises
Can be done on chest day, leg day, back day, or on it's own day.
Fitness classes(Zumba, Pilates, Yoga, etc...)
Great for active recovery, flexibility, and consistency.
Women’s Training
Glutes & Legs Focus
- Hip Thrusts (3 sets of 8-12 reps)
- Squats (3 sets of 8-12 reps)
- Romanian Deadlifts (3 sets of 6-10 reps)
- Leg Press (3 sets of 7-10 reps)
Core & Conditioning
- Planks (30 seconds - 2 minutes)
- Leg Raises (3 sets of 10-15 reps)
- Russian Twists (3 sets of 10-15 reps)
Back and Triceps
- Lat Pulldowns (3 sets of 8-12 reps)
- Dumbbell rows or machine rows (3 sets of 8-12 reps)
- Tricep Dips (3 sets of 8-12 reps)
- Tricep Pulldowns (3 sets of 8-12 reps)
- Seated Cable Rows (3 sets of 8-12 reps)
