Raven Herschel

Date

Day 1

Walking Lunges

Set 1 (15/15 Reps BW)

Set 2 (10 down, 10 Back ) 20 lbs in each hand

Set 3 (Same as above)

Set 4 ( Same as above)

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) In Between each set

Set 2 (25 reps)

Set 3 (25 reps)

Set 4 (25 reps)

Machine Abduction

Set 1

Set 2

Set 3

High box Step Ups ( Front loaded with a plate)

Set 1

Set 2

Set 3

Day 2

Lateral Raises

Set 1

Set 2

Set 3

BB Upright Row (Lead with Elbows)

Set 1

Set 2

Set 3

Neutral Grip Seated Shoulder Press

Set 1

Set 2

Set 3

Overhead Rope Tricep Extension (25 lbs)

Set 1

Set 2

Set 2

Set 3

Dumbbell Arnold Press (15 lbs)

Set 1

Set 2

Set 3

Tricep Cable Push Downs (30 lbs)

Set 1

Set 3

Day 3

Leg Extension

Set 1

Set 2

Set 3

Narrow Stance Leg Press (At least two plates on each side)

Set 1

Set 2

Set 3

Set 4

DB RDLS (30lbs each hand)

Set 1

Set 2

Set 3

Bulgarian Split Squats( Hold DBS as you progress)

Set 1

Set 2

Set 3

Banded Hip Thrusts

Set 1

Set 2

Set 3

Day 4

Wide Grip Cable Lat Pull-down

Set 1

Set 2

Set 3

Close Grip Cable Row

Set 1

Set 2

Set 3

Bent over BB Rows reverse Grip (40 lbs)

Set 1

Set 2

Set 3

Barbell Deadlift

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

Set 1

Set 2

Set 3

Smith Machine Reverse Lunge

Set 1

Set 2

Set 3

Barbell RDL

Set 1

Set 2

Set 3

Set 4

Cable Kickbacks

Set 1

Set 2

Set 3

KB Swings(25 lbs)

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