Pro Athlete/ Cover Model - Emilie Provencher workout.



Day 1: Hamstrings, Glutes 


Back Squat:  5 sets, Drop Sets 6 reps, 120 secs rest

Sumo Deadlift: 5 sets, 8 reps, Superset


Lying Leg Curl: 5 sets, 12 reps, 120 secs rest


Barbell Hip Thrusters: 4 sets, 10 reps, Superset


Bodyweight Hip Thrusters: 4 sets, 20 reps, 90 secs rest


Stretching



Day 2: Back Biceps


Deadlift: 3 sets, 8 reps, 60 secs rest

Chin Up: 4 sets, max reps – last rep 8 secs eccentric phase, 120 secs rest

T-Bar Row Close Grip: 5 sets, 6-6 Drop sets, superset

Lat Pull Down Wide Grip: 5 sets, 10 reps, 120 secs rest

Chin Up: 1 set, max reps-last rep 8 secs eccentric phase,

EZ Bar Preacher Curl: 4 sets, 6 reps, superset

Zottman Curl: 4 sets, 10 reps, 90 secs rest

Stretching


Day 3: Chest Triceps Abs


Incline Dumbbell Chest Press: 5 sets, 6-6 Drop sets,120 secs rest

Cable Cross Over: 5 sets, 8 reps, superset

Skull Crushers: 5 sets, 10 reps, 120 secs rest

Dips: 4 sets, 12 reps

Cable Bar Triceps Extension: 4 sets, 6-6 Drop sets

TRX Jacknife: 4 sets, 12 reps, 120 secs rest


Day 4: Quads Glutes Abs

Hack Squat: 5 sets, 6-6 Drop sets, superset

Jump High Step Up: 5 sets, 6 reps each leg, Explosive, 120 secs rest

Leg Extension: 5 sets, 6-6 Drop sets, superset

Barbell Hip Thrusters Wide Stand: 5 sets, 12 reps, 120 secs rest

Hanging Leg Raises: 6 sets, 10 reps, superset

GHD Sit-Ups: 6 sets, 20 reps, 60 secs rest



Day 5: Shoulders

Smith Machine Shoulders Presses: 6 sets, 8 reps, 120 secs rest

Arnold Presses: 4 sets, 6 reps, superset

Cable Back Flyes: 4 sets, 10 reps, 90 secs rest

Dumbbell Lateral Raises: 4 sets, 75 secs rest

Cable Bar Front Raises: 4 sets, 12 reps,

Plate Side Crunches: 4 sets, 8-10 reps each side, 60 secs rest


Day 6: rest