A REAL LIFE week of workouts!

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WEEK OF WORKOUTS:

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00:00 IMPORTANT
3:00 LEG DAY

- mobility warm up
- 4 x 6 barbell 1 & 1/2 hip thrusts
- 3 x 8 barbell reverse lunges
- 3 x 6 3 second eccentric RDL
- 3 x 5 landmine squat to RDL
- 3 x 10 glute medius kickback
- cool down


7:17 PUSH DAY

- mobility warm up
- 3 x 6 seated neutral grip front press
- 4 x 8, 6, 4, 4 lateral raises
- 3 x 10 tricep pushdown - 12 cable front raise
- 3 x 10 single arm horizontal tricep extensions
- 3 x 6 single, single, double incline chest press
- cool down


12:08 REST DAYS
14:14 LEG DAY

- mobility warm up
- 4 x 8, 6, 4, 4 front squats
- 3 x 5 bulgarian split squat to RDL
- 3 x 8 3 second eccentric leg extension
- 3 x 8 rear foot elevated split squat
- 2 x 10 glute-dominant back extensions
- cool down


20:12 PULL DAY

- mobility warm up
- 4 x 8, 6, 5, 4 conventional deadlifts
- 3 x 8 single-arm bent over row
- 2 x incline 21's
- 3 x 8 3 second eccentric lat pulldown
- 3 x 12 face pulls - 12 hammer bicep curl
- cool down

24:25 OUTRO


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editing provided by - https://www.ittostudios.com/

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