Monday: Legs
Squats 4 X 5
Walking Lunges 3 X 10
Hack Squat 3 X 10
Leg Extension 3 X 10 (Drop Sets)
Standing Calf Raise 3 X 21 (7 X Toes Facing Outwards, Forward, Inwards)
Seated Calf Raise 3 X 12
Tuesday: Shoulders/Triceps
Standing Military Barbell Press 4 X 6
Dumbbell Lateral Raises 3 X 12
Reverse Pec Dec 3 X 12
Plate Front Raises 3 X 12
Rope Pulldown 3 X 12
Skullcrushers 3 X 8
Wednesday: Rest Day
Recovery day
Thursday: Chest
Incline Bench Press 4 X 5
Incline Dumbbell Fly’s 3 X 8
Flat Bench Dumbbell Press 3 X 8
Cable Chest Fly’s 3 X 12 (Superset with Pushups to failure)
Friday: Hamstrings/Biceps
Dumbbell Hamstring Curls 4 X 8
Standing Hamstring Curls 3 X 12
Glute Hamstring Raise 3 X 8
Ez Bar Wide Grip Curls 3 X 8
Incline Alternate Dumbbell Curls 3 X 12
Hammer Curls 3 X 12
Saturday: Rest Day
Recovery day
Sunday: Back
Barbell Bent Over Rows 4 X 6
Lat Pulldown 3 X 8
Plate Loaded T Bar Rows 3 X 10
Unassisted Wide Grip Chin Ups (3 sets to Failure)
One Arm Dumbbell Rows 3 X 8
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