计划
Full Routine:
Monday: Lower Body/Abs
Squats 4×8-10
Leg Press 4×8-10
Romanian Deadlift 4×10-12
Weighted Hip Thrust 4×8-10
Butt Blaster/Donkey Kicks 3×12-15
Seated Leg Curl 3×10-12
Standing Calf Raise 3×15-20
Cable Ab Crunch on Ball 3×15-20
Low Back Extension 3×15-20
Tuesday: Upper body
Negative Pull-ups 4×3-4
DB Shoulder Press 3×8-10
Smith Machine Reverse Grip Shoulder Press 3×8-10
DB Lateral Raise 3×8-10
Lat Pulldown 4×8-10
Rear Deltoid Fly 3×10-12
Decline Skull Crusher 4×10-12
EZ Bar Curl 4×10-12
Incline Reverse Crunch 3x max reps
Wednesday: Cardio
30 min HIIT cardio
Thursday: Lower body/abs
Walking Lunges 3×10-12
Hack Squat 4×10-12
Sumo Romanian Deadlift 4×10-12
Weighted Hip Thrust 4×6-8
Hip Adduction 3×12-15
Cable Ab Crunch on Ball 3×15-20
Low Back Extension 3×15-20
Friday: Upper Body
Negative Pull-ups 4×3-4
Seated Military Press 3×8-10
DB Lateral Raise 3×8-10
Lat Pulldown 4×8-10
Wide Grip Cable Row 4×10-12
Close Grip Bench Press 4×6-8
Dumbbell Overhead Tricep Extension 3×8-10
Cable Preacher Curl 3×10-12
Hanging Leg Raise 3x max reps
Saturday: Cardio
30 min HIIT cardio
Sunday: Rest day
Recovery