WBFF Diva Bikini Pro Davina Tombs Workout Program

Monday: Lower Body

Barbell back squat: 3 sets x 15 reps

Lying ham curl: 3 sets x 15 reps

Stiff leg deadlift: 3 sets x 15 reps

Leg press: 3 sets x 15 reps

Barbell lateral lunge: 3 sets x 15 reps

Glute bridge: 3 sets x 15 reps

Standing calf raises: 3 sets x 15 reps

Tuesday: Upper Body

Narrow grip chins: 3 sets x 15-20 reps

Incline dumbbell press: 3 sets x 15-20 reps

Lat pull down: 3 sets x 15-20 reps

Cable rear delts: 3 sets x 15-20 reps

Tricep dips: 3 sets x 15-20 reps

Bicep curls: 3 sets x 15-20 reps

Wednesday: Rest

Thursday: Lower Body

Barbell sumo deadlift: 3 sets x 15-50 reps

Dumbbell walking lunges: 3 sets x 15-50 reps

Wide leg press: 3 sets x 15-50 reps

Hamstring curl: 3 sets x 15-50 reps

Heel raised squats: 3 sets x 15-50 reps

Hip thrusts: 3 sets x 15-50 reps

Friday: Upper Body

Shoulder width pull downs: 3 sets x 15 reps

Dumbbell chest press: 3 sets x 15 reps

Cable row: 3 sets x 15 reps

Military press: 3 sets x 15 reps

Hammer curls: 3 sets x 15 reps

Trx row: 3 sets x 15 reps

Trx press up: 3 sets x 15 reps

Saturday

Metcon... Various circuits, 40 secs on 20 secs off, 3x sets

Sunday: Rest