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Day 1: Anterior | Day 2: Posterior | Day 3: Full | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Repeat Weeks 1-4
Anterior = Muscles on the front of the body
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. 45 Degree Leg Press | 4 sets | 6 - 10 reps | 120s | |
2A. Goblet Squat![]() | 3 - 5 sets | 6 reps | 90s | |
2B. Incline Dumbbell Press![]() | 3 - 5 sets | 6 reps | 90s | |
3A. Walking Dumbbell Lunge | 3 - 5 sets | 6 reps | 60s | |
3B. Standing Dumbbell Press | 3 - 5 sets | 6 reps | 60s | |
3C. Crunches![]() | 3 - 5 sets | 6 reps | 60s | Use a dumbbell for added resistance |
Posterior = Muscles on the back of the body
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 6 - 10 reps | 120s | |
2A. Lat Pulldown | 3 - 5 sets | 6 reps | 90s | |
2B. Dumbbell Hip Thrust![]() | 3 - 5 sets | 6 reps | 90s | |
3A. Kettlebell Swing![]() | 3 - 5 sets | 6 reps | 60s | |
3B. Face Pull![]() | 3 - 5 sets | 6 reps | 60s | |
3C. Bent Over Two-Dumbbell Row![]() | 3 - 5 sets | 6 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Clean and Press![]() | 4 sets | 6 - 10 reps | 120s | |
2A. Dumbbell Step-Up![]() | 3 - 5 sets | 6 reps | 90s | |
2B. Russian Twist![]() | 3 - 5 sets | 6 reps | 90s | Use a weight plate for added resistance |
3A. Plank | 3 - 5 sets | 30 - 60s | 60s | |
3B. Suitcase Dumbbell Carry | 3 - 5 sets | 30 - 60s | 60s | |
3C. Barbell Overhead Squat | 3 - 5 sets | 30 - 60s | 60s | Using Dumbbells |
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