Workout plan:

Monday: Legs &butt Tuesday: Upper- Body Wednesday: Core Thursday: Friday:
& Liss Legs & Butt & Upper
Cardio Calves Body +
HIIT
Cardio

Warm Up Wide Warm Up Warm Up Warm Up Warm Up

standing
- Stance Bench Press: 2 Crunches: 2 Stiff- Barbell
Bodyweight sets x 15-20 sets x 10 reps Legged Shoulder
Squat: 2 sets x reps Barbell Press: 2
sets x 15-
15-20 reps Deadlift: 2 20 reps
sets x 15-
20 reps

Wide Stance Bench Press: 4 Roman Stiff- Standing

Barbell Squat: 4 sets x 8-12 Chair Leg Legged Barbell
Shoulder
sets x 8-12 reps reps Raise: 4 sets Barbell
Press: 4
x 10-15 reps Deadlift: 4
sets x 8-
sets x 15-
12 reps
20 reps

Romanian (Knee) Push Ups: Roman Chair Glute Side

Lateral
Deadlift: 4 sets x 4 sets x 8-12 reps Oblique Leg Bridge: 4
Raise:4
8-12 reps Raise: 4 sets x sets x 15-
sets x
10-15 reps 20 reps
12-15
(each side)
reps

Romanian Lat Pulldown: LISS Cardio - Reverse EZ Barbell

Bicep Curl:
Deadlift: 4 sets x 4 sets x 12-15 Treadmill / Lunge:
4 sets x
8-12 reps reps Bike - 6/10 4 sets x
12-15
effort level: 8-12
reps
20-30 reps
minutes (each
leg)

Glute Kickback: 4 Seated Cable Standing Triceps

sets x 15-20 reps Row: 4 sets x Calf Raise: Dips: 4
(each leg) 12-15 reps sets x
 4 sets x 12- 12-15
15 reps reps

""If it doesn’t LISS Cardio = Low "" Strive for HIIT

"Your body is the challenge you it intensity steady progress"" Cardio -
reflection of your life state. Treadmill
doesn't change or Bike -
style" you"" 8/10
effort
level: 10
rounds -
20
seconds
of work -
40
seconds
of
recovery

*Bonus butt workout :

. Donkey kick : 15 left- 15 right

. Bridges: 15

. Forward lunge: 15 left- 15 right

. Squat: 15

. Pile squat: 15

. Side Lunge: 15 left- 15 right

Repeat 3 times.