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Workout Split

Monday:

Glute & Hamstrings

• Kas Glute Bridge: 4x10
• KB RDLs : 4x12
• Glute Biased Steps Ups: 3x8
• Back Extensions: 4x12
• 30 Second sprints for 10 mins on bike OR Stairmaster

Tuesday:

Back and Biceps

• Cable Face Pulls : 4x12
• Lat Pull Down : 4x12
• Single Arm Cable Bicep Curls : 3x10
• Cable Row: 4x12
• Ab Workout
• Treadmill interval run (walk 1 min, run 2 mins for 10 mins)

Wednesday:

Glutes and Quads

• Hack Squat : 4x8-10
• Glute Focused Bulgarian Split Squat : 4x10
• Sumo DB Squat : 4x12
• Quad Extenstion : 4x12
• Abductor and Adductor Machine : 4x12
• Bike sprints or Stairmaster 10mins

Thursday:

Chest, Shoulders & Triceps

• EZ Bar standing shoulder press : 3x12
• Push Ups : 4x8 (Body Weight)
• Tricep Extenstion : 4x12
• Ab Workout
• Treadmill Interval Run