Gym Plan Focusing on Back, Shoulders and Glutes

To warm up follow recommended reps and individual exercises below using a lighter weight than you plan to use for your weights. Work at a steady pace and if you feel a strain during warm up, opt for a lighter weight.

Then use a weight that is comfortable for you, if you are achieving past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight.

After each set take 20 – 40 seconds rest, enough rest to achieve the reps in the next set. It is important to ensure you exhale on the effort and ensure correct posture which can be found here. PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION,AND STRETCH.

DAY 1 Legs

Simple Sets 3 Set 1 20, Set 2 15, Set 3 10 (Increase weight as reps in sets decrease)

Leg Press

Smith Back Lunges (each leg)

4 sets 12-15 Supersets (Ext followed by Curl, rest, repeat)

  • Leg Extension

Superset with

  • Hamstring curl

Tri Sets 3 sets 15-20

  • Romanian Deadlift

  • Hip Thrusts, Back on Bench bar over front bum :)

  • Wide Leg Smith Squat, toes pointing out

3 sets 12-15 reps Supersets

  • Swing Lunges Each Leg

Superset with

  • Goblet Squat

Circuit 3 sets 40 seconds

  • Squat Hold

  • Low wide Pulse Squat

  • Curtsy Lunge (each leg)

DAY 2 Upper

3 sets 12-15 reps Supersets

  • Chest Press Seated

Superset with

  • Lat Pull Down (fast down to chest count to 3 on way back up)

4 Sets 10-12 Simple Sets

Inclined DB chest Press

Seated Row

Seated Lateral Shoulder Raise

3 sets 12-15 reps Supersets

  • Rear Delt Cable fly (Squeeze 1 sec)

Superset with

  • Straight arm Pushdown Cable

2 sets 20

  • Bicep Curl Cable

Suoerset with

  • Tricep Pushdowns Cable

10 x 30 seconds flat out on rower at high resistance with 10 seconds between rounds…flat out working.

DAY 3 Glutes

Tri Sets 3 sets 12-15

  • Smith Wide leg squat, 2 second pulse at bottom

  • Static Lunges (each leg)

  • Curtsy Lunge (each leg)

Tri Sets 3 sets 12-15

  • 1 Leg (at a time, keeping one foot up)High Bench step ups

  • 1 Leg Press (reps for each leg)

  • Cable Romanian Deadlift

3 sets 12-15 reps

  • Abductor machine

Superset with

  • 1 Leg Glute Bridge (1 leg resting on bench or machine, you flat on floor, squeeze at the top, reps for each cheek)

6 Sets 40 Seconds high resistance peddling backwards on cross-trainer so you feel it in gluteus for burn out, hold on and a sif your sitting back in to it.10 second rest in-between rounds.

DAY 4 Shoulders and Back

Tri Sets 3 sets 12-15

  • Lat Pull down, wide grip reverse grip, squeeze when at chest

  • Inclined DB Chest Press, both arms up, alternate lower down 12-15 each arm

  • 1 Arm Row resting on bench

Simple Sets 3 sets. Drop ever set so start heavy for ten reps then drop weight until cant do anymore, drop again, drop again no rest in between drops for 3 sets

  • Standing Lat Raise

  • Shoulder Press

  • 1 Arm Seated Row machine or cable

Circuit 3 rounds 40 seconds 20 seconds rest between each exercise

  • Around the worlds DB

  • Lateral Raises

  • Front Raise

2 sets 20

  • Bicep Curl to Arnold

Suoerset with

  • Tricep Pushdowns

50 Ball Slams 10kg ball (if available)

WORKOUTSMaricarmen JaramilloComment