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♡ PRODUCTS USED ♡
Wearing all Gymshark – https://gym.sh/LucyDavisGS
New Adapt Marl / Camo / Animal released 24th September – 7pm BST!
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MONDAY – PUSH & cardio
Exercise 1: Bench press – 3×5 reps @ 65/75/85%
Exercise 2: Overhead press – 3×8 reps
Exercise 3: Chest press incline – 4×10 reps
Exercise 4: Barbell front raise – 4×8 reps
Exercise 5: Lateral raises on cables – 3×10 reps
Exercise 6: Face pulls – 3×12 reps
Sprints – 10 mins & 10 min walk
TUESDAY – REST
WEDNESDAY- HAMSTRINGS & GLUTES
Exercise 1: RDL – 4×8 reps
Exercise 2: Good mornings – 4×10 reps
Exercise 3: Single leg hip thrusts – 3×12 reps
Exercise 4: Leg curls- 4×12 reps
THURSDAY- GLUTES
Exercise 1: Barbell hip thrusts – 3×5 reps 65/75/85%
Exercise 2: BB knee banded hip thrusts into abductions – 4×10/20 reps
Exercise 3: Barbell Sumo squat – 4×8 reps
Exercise 4: Barbell reverse lunge – 3×8 reps
Exercise 5: Cable kickbacks – 3×12 reps
FRIDAY – PULL & Cardio
Exercise 1: Barbell Deadlifts – 4×8 reps
Exercise 2: Lat pull down – 4×10 reps
Exercise 3: Seated row into back burners – 3×12/8 reps
Exercise 4: Cable kneeling pull down – 3×15 reps
Exercise 5: Dumbbell bicep curls – 4×8 reps
SATURDAY- QUADS / LEGS
Exercise 1: Barbell squats – 3×5 repS @ 65/75/85%
Exercise 2: Leg press – 4×10 reps
Exercise 3: Leg extension – 3×15 reps
Exercise 4: DB static lunge into Bodyweight squats – 3×10/12 reps
Exercise 5: Good mornings – 3×10 reps
SUNDAY – 5/10km run
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