Upper/lower body toning
Shared By : elkenelin
Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 4 / 586

Average Rating

43

3 votes

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Description

Workout based on weight training using mostly barbells and dumbbells. This workout focuses on the lower body such as glutes and upper body. It's great for a person who wants to get strong not using very heavy weights.

Monday Workout 1
Muscle Exercise Name Timer Reps Sets Track

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 3 Progress Chart

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 60 sec 12 3 Progress Chart

Chest

Push Up Push Up 60 sec 10 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 10 2 Progress Chart
Tuesday Workout 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat To A Bench Barbell Squat To A Bench 60 sec 10 3 Progress Chart

Back

Cable Rope Pull Up Cable Rope Pull Up 60 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 12 3 Progress Chart

Shoulders

Dumbbell standing front press 60 sec 12 3 Progress Chart

Glutes

Single Leg Glute Bridge Single Leg Glute Bridge 60 sec 40 1 Progress Chart
Thursday Workout 3
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 60 sec 8 3 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 60 sec 8 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 8 3 Progress Chart

Shoulders

Dumbbell standing front press 60 sec 8 3 Progress Chart

Upper Legs

Barbell One Leg Squat Barbell One Leg Squat 60 sec 10 3 Progress Chart

Chest

Push up negative 60 sec 12 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 2 Progress Chart
Friday Workout 4
Muscle Exercise Name Timer Reps Sets Track

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Squat To A Bench Dumbbell Squat To A Bench 60 sec 12 3 Progress Chart

Chest

Push Up Push Up 60 sec 12 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 10 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 40 1 Progress Chart