Help
Week 3-4
Raven Herschel
Date
Day 1
Machine Abduction (120 lb)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Single Leg Hamstring Curls (30 lbs)
10 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Barbell Back Squat (45 lbs)
10 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Banded Lateral Walks
24 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Hip Thrust (100 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Dumbbell Curtsy Lunge (15 lbs)
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Day 2
Y Raises (2.5 lbs)
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Rope Face Pulls (15 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
DB Lateral Raises (10 lbs)
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Overhead Rope Tricep Extension (15 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Dumbbell Arnold Press (12.5 lbs)
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Tricep Cable Push Downs (30 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Day 3
Leg Extension (75 lbs)
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Machine Adduction (85 lbs)
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Narrow Stance Leg Press (180 lbs)
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Dumbbell Lunges (30 lbs)
20 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Machine Abduction (120 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Banded Hip Thrusts (85 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Day 4
Wide Grip Cable Lat Pull-down (60 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Close Grip Cable Row (50 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Bent over BB Rows reverse Grip (40 lbs)
10 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Dumbbell Deadlift (40 lbs)
10 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Single Arm DB Row (25 lbs)
10 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Bicep Curls (30 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Day 5
Machine Abduction (120 lbs)
20 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Seated Hamstring curls (50 lbs)
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Sumo Squats (50 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Barbell RDL (45 lbs)
12 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Set 4
LBS
Cable Kickbacks (10 lbs)
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Banded Glute Bridges
20 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Daily Abs
Planks
30 Seconds
Set 1
LBS
Set 2
LBS
Set 3
LBS
Alternate Pikes
20 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Russian Twists
30 Seconds
Set 1
LBS
Set 2
LBS
Set 3
LBS
Leg Raises
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Ball Crunches
25 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS
Captian’s Chair Hanging Leg Raises
15 Reps
Set 1
LBS
Set 2
LBS
Set 3
LBS