Raven Herschel
Day 1Walking LungesSet 1 (15/15 Reps BW)
Heel Elevated Gob SquatsSet 1 (15 reps BW)
SUPERSET(4 X's both movements) - Hip Thrust- Banded Lateral Walks (12/12 reps)- Banded Lateral Walks (12/12 reps)- Banded Lateral Walks (12/12 reps)- Banded Lateral Walks (12/12 reps)
Dumbbell Curtsy Lunge (15 lbs)12 Reps
Day 2Y Raises (2.5 lbs)12 Reps
Rope Face Pulls (15 lbs)15 Reps
DB Lateral Raises (10 lbs)12 Reps
Overhead Rope Tricep Extension (15 lbs)15 Reps
Dumbbell Arnold Press (12.5 lbs)12 Reps
Tricep Cable Push Downs (30 lbs)15 Reps
Day 3Leg Extension (75 lbs)12 Reps
Narrow Stance Leg Press (180 lbs)12 Reps
Dumbbell Lunges (30 lbs)20 Reps
Machine Abduction (120 lbs)15 Reps
Banded Hip Thrusts (85 lbs)15 Reps
Day 4Wide Grip Cable Lat Pull-down (60 lbs)15 Reps
Close Grip Cable Row (50 lbs)15 Reps
Bent over BB Rows reverse Grip (40 lbs)10 Reps
Dumbbell Deadlift (40 lbs)10 Reps
Single Arm DB Row (25 lbs)10 Reps
Bicep Curls (30 lbs)15 Reps
Day 5Machine Abduction (120 lbs)20 Reps
Seated Hamstring curls (50 lbs)12 Reps
Sumo Squats (50 lbs)15 Reps
Barbell RDL (45 lbs)12 Reps
Cable Kickbacks (10 lbs)15 Reps
Banded Glute Bridges20 Reps
Daily Abs
Captian’s Chair Hanging Leg Raises15 Reps
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