2 day split squat/ row
Monday- program below add a set to the plan-
Tuesday- rpm 30 min intervals
Wednesday- knock out
Thursday- dion program 2
Friday- rest
Saturday- Program 1
Sunday- move 30
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
DB Rear Foot Elevated Split Squats |
3 | 6 | A1- super slow |
|
One Arm High Row |
3 | 12 | 3 | A2- |
Dumbbell Chest Press |
2-3 | 8 | 8 | B1- 1 arm chest |
Barbell Elevated Hip Thruster |
2 | bar | B2- add weight to bar an use band under knee. hold last rep for 10 |
|
Low Cable Row (fixed stance) |
2 | 10 | 3 | C1- |
Dumbbell Pullover Options |
C2- sraight arm |
day 2
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Correct Push Up Tips |
2 | 8-10 | A1- |
|
|
Fitball Leg Curl |
A2 |
|||
Kettlebell Goblet Squats |
2 | 10 | 10 | band goblet |
1 Arm Dumbbell Row |
3 | 12 | 3 | 1 arm lat pulldown |
TRX (Closed Chain) Tricep Extensions |
2 | 12 | c1 |
|
Kettlebell Swings |
2 | c2 |