#fourdaysplit

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Week 8 Day 1

Done ✅

Same day 1 workout

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Week 7 day 4

Friday 19

Db incline 3-8

Reverse lat pulldowns 3-8

Chest dips 3-10

B.B. bent over row 3-12

Db lat raise 3-15

Seated face pull 3-15

Hammer curls 3-8

[sempergains]

Week 7 day 3

Thursday 18

Deadlift 3-8

Db lunge 3-10

Single leg extensions 3-15

Single leg curls 3-15

Hip abduction 3-15

Standing calf raise 3-12

Plank 3-30sec

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Week 7 Day 2

Tuesday 16

Bench press 3-6

Lat pulldowns 3-10

Mil press 3-10

TBar row 3-12

Cable fly 3-12

Db curls 3-10

Rope tri extension 3-12

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Week 6 day 1

Monday 8

Squats 3-6

Rdl 3-10

B.B. hip thrusts 3-12

Leg extensions 3-12

Leg curls(blue) 3-12

Hip abductions out 3-6

Crunch 3-12

[sempergains]

Week 5 day 3

Thursday 4

Deadlift 3-8

Db lunge 3-10

Single leg extensions 3-15

Single leg curls 3-15

Hip abduction 3-15

Standing calf raise 3-12

Plank 3-30sec

Forgot to post this last week

[sempergains]

Week 5 day 2

Tuesday 2

Bench press 3-5

Lat pulldowns 3-10

Mil press 3-10

TBar row 3-12

Cable fly 3-12

Db curls 3-10

Rope tri extension 3-12

[sempergains]

Week 5 day 1

Monday 1

Squats 3-6

Rdl 3-10

B.B. hip thrusts 3-12

Leg extensions 3-12

Leg curls 3-12

Hip abductions out 3-6

Crunch 3-12