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Workout - A.T.

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gablesgroupdigital
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32 views4 pages

Workout - A.T.

Uploaded by

gablesgroupdigital
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Glutes Day 1

Exercise Sets Reps Rest Time (Secs)

Waterbury
Warmup Sequence 2x

DB Walking Lunge 8 15.00 30

Bulgarian Split
Squat 8 8 30

Back Squat 8 6 120


Crunch 4 15 30
Cable Crunch 4 15 30

Pressing Day 1
Exercise Sets Reps Rest
Face pulls 3 12 30
Flat DB Chest
Press 8 8 30
Incline DB Chest
Press 8 8 30
Seated DB Lateral
Raise 3 12 30
DB Rear Delt
Raise 3 12 30

Tricep pushdowns 3 12 30

hanging leg raises 4 10 30

Pull Day 4
Exercise Sets Reps Reps
Face pulls 3 12 30
Seated rows 8 10 30
1-arm DB Row 8 10 30
Weighted back
extensions 8 10 30
Bicycke crunch 8 15 30

Glute Day 5
Exercise Sets Reps Rest

Waterbury
Warmup Sequence 2x

Shoulders
elevated hip thrust 8 20 60
Bulgarian Split
squat 8 8 60
Snatch grip
deadlift 8 8 60
Walking Lunge 8 8 30

Med-ball crunches 4 25 25
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