Shoulders | Glutes | Hamstrings | Abs

Band up and overs / Kneeling cable crunch / Pull throughs

3x10 / 3x10-15 1:2:2:1 / 3x10-12 1:0:4:2

Smith Z press / Kneeling hip thrusts / Hanging leg raises

4x12-7 1:1:2:2 / 3x12-7 1:1:3:0 / 3x10 1:1:2:1

Banded lateral raise / Lateral raise / Leg curl w/single leg negatives

4x5 1:5:2:0 / 4x10-15 1:0:2:0 / 4x10 each leg 1:0:3:0

Dumbbell upright row / Dumbbell reverse fly / Dumbbell front raise

* 3x21. To do these, you will do 7 reps of each starting with dumbbell upright rows. Perform 7 reps and then move on to dumbbell reverse flies to do the same. You will do this until you have 21 reps of each movement. Or think of it as 3 rounds of 7 for each movement. You will do this twice.

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