Raven Herschel
Day 1Walking LungesHeel Elevated Gob Squats
SUPERSET(4 X's both movements) - Banded Lateral Walks (12/12 reps) In Between each set
Machine Abduction10 Reps leaning forward, 10 reps upright, 10 reps leaning back. High box Step Ups ( Front loaded with a plate)12 Reps on each leg, One leg at a time
Day 2Lateral Raises12 Reps( 10 lbs)
BB Upright Row (Lead with Elbows)15 Reps (30lbs)
Neutral Grip Seated Shoulder Press12 Reps (15lbs)
Overhead Rope Tricep Extension (25 lbs)15 Reps
Dumbbell Arnold Press (15 lbs)15 Reps
Tricep Cable Push Downs (30 lbs)15 Reps
Day 3
Narrow Stance Leg Press (At least two plates on each side)15 Reps
DB RDLS (30lbs each hand)15 Reps
Bulgarian Split Squats( Hold DBS as you progress)15 Reps on each leg
Banded Hip Thrusts20 Reps
Day 4Wide Grip Cable Lat Pull-down15 Reps
Close Grip Cable Row15 Reps
Bent over BB Rows reverse Grip (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 curls15 Reps
Smith Machine Reverse Lunge15 Reps on each leg
Daily Abs
Captian’s Chair Hanging Leg Raises15 Reps
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