Workouts
0 sessions logged total.
Weeks 1–4
Weeks 5–8
Weeks 9–12
Gym day
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Leg press
— 3 × 10–12
Chest press machine
— 3 × 10–12
Lat pulldown
— 3 × 10–12
Seated row machine
— 3 × 10–12
Cable woodchopper
— 2 × 12/side
Shoulder press machine
— 2 × 10–12
Plank
— 3 × 20–30 sec
Home day
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Incline push-ups (table height)
— 3 × 8–10
Bodyweight squats
— 3 × 12–15
Glute bridges
— 3 × 12–15
Bird dog
— 3 × 8/side
90/90 hip stretch
— 2 × 30 sec/side
History
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