Raven Herschel

Date

Day 1

Walking Lunges

Set 1 (15/15 Reps BW)

Heel Elevated Gob Squats

Set 1 (15 reps BW)

Set 2 (15 Reps 45 LBS)

Set 3 (12 Reps 50 LBS)

Set 4 (10 Reps 60 LBS)

SUPERSET

- Hip Thrust

Set 1 (25 reps)

- Banded Lateral Walks (12/12 reps)

Set 2 (25 reps)

- Banded Lateral Walks (12/12 reps)

Set 3 (25 reps)

- Banded Lateral Walks (12/12 reps)

Set 4 (25 reps)

- Banded Lateral Walks (12/12 reps)

Machine Abduction

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Dumbbell Curtsy Lunge (15 lbs)

Set 1

Set 2

Set 3

Day 2

Y Raises (2.5 lbs)

Set 1

Set 2

Set 3

Rope Face Pulls (15 lbs)

Set 1

Set 2

Set 3

DB Lateral Raises (10 lbs)

Set 1

Set 2

Set 3

Overhead Rope Tricep Extension (15 lbs)

Set 1

Set 2

Set 3

Dumbbell Arnold Press (12.5 lbs)

Set 1

Set 2

Set 3

Tricep Cable Push Downs (30 lbs)

Set 1

Set 2

Set 3

Day 3

Leg Extension (75 lbs)

Set 1

Set 2

Set 3

Narrow Stance Leg Press (180 lbs)

Set 1

Set 2

Set 3

Set 1

Set 2

Set 3

Dumbbell Lunges (30 lbs)

Set 1

Set 2

Set 3

Machine Abduction (120 lbs)

Set 1

Set 2

Set 3

Banded Hip Thrusts (85 lbs)

Set 1

Set 2

Set 3

Day 4

Wide Grip Cable Lat Pull-down (60 lbs)

Set 1

Set 2

Set 3

Close Grip Cable Row (50 lbs)

Set 1

Set 2

Set 3

Bent over BB Rows reverse Grip (40 lbs)

Set 1

Set 2

Set 3

Dumbbell Deadlift (40 lbs)

Set 1

Set 2

Set 3

Single Arm DB Row (25 lbs)

Set 1

Set 2

Set 3

Bicep Curls (30 lbs)

Set 1

Set 2

Set 3

Day 5

Machine Abduction (120 lbs)

Set 1

Set 2

Set 3

Seated Hamstring curls (50 lbs)

Set 1

Set 2

Set 3

Sumo Squats (50 lbs)

Set 1

Set 2

Set 3

Barbell RDL (45 lbs)

Set 1

Set 2

Set 3

Set 4

Cable Kickbacks (10 lbs)

Set 1

Set 2

Set 3

Banded Glute Bridges

Set 1

Set 2

Set 3

Daily Abs

Planks

Set 1

Set 2

Set 3

Alternate Pikes

Set 1

Set 2

Set 3

Russian Twists

Set 1

Set 2

Set 3

Leg Raises

Set 1

Set 2

Set 3

Ball Crunches

Set 1

Set 2

Set 3

Captian’s Chair Hanging Leg Raises

Set 1

Set 2

Set 3