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Workout A – Legs and Glutes

Workout

HIP ADDUCTION MACHINE

Equipment: Machine

HIP ADDUCTION MACHINE

5 Sets

12, 12, 12, 12, 12 Reps

60-90" Rest

HIP ABDUCTION MACHINE

Equipment: Machine

HIP ABDUCTION MACHINE

5 Sets

12, 12, 12, 12, 12 Reps

60-90" Rest

SMITH MACHINE HIP THRUST

Equipment: Machine

SMITH MACHINE HIP THRUST

4 Sets

12, 12, 10, 10 Reps

60-90" Rest

LEG EXTENSION MACHINE

Equipment: Machine

LEG EXTENSION MACHINE

3 Sets

10, 10, 10 Drop Set Reps

60-90" Rest

SEATED LEG CURL MACHINE

Equipment: Machine

SEATED LEG CURL MACHINE

4 Sets

12, 12, 12, 12 Reps

60-90" Rest

SMITH MACHINE LUNGE

Equipment: Machine

SMITH MACHINE LUNGE

3 Sets

12, 12, 12, 12 Reps

60-90" Rest

LEG PRESS MACHINE

Equipment: Machine

LEG PRESS MACHINE

5 Sets

15, 15, 12, 12, 10 Reps

60-90" Rest

DUMBBELL ROMANIAN DEADLIFT

Equipment: Dumbbell

DUMBBELL ROMANIAN DEADLIFT

4 Sets

15, 15, 12, 12 Reps

60-90" Rest

Workout B – Chest and Triceps

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