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Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Core + Conditioning + Mobility
90/90 Breathing w/ Reach (2 rounds × 4–6 breaths) → 1 easy practice round of minutes 1–3.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
Leg Day B (Hard Day)
90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift.
Upper Body Push + Delts
90/90 breathing (1–2 rounds) → shoulder circles (10 each) → band pull‑aparts (2 × 12) → 1–2 warm-up sets for the first lift.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
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Day 1 workout3
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Leg Day A - Thrust + Abduct
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds × 4–6 breaths) → hip hinge patterning (8 reps) → 1–2 warm-up sets for the first lift.
Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Cardio & Core Finisher
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Cardio & Lower Body Finisher
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Cardio & Lower Body Finisher
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Cardio - Walk & Core Finisher
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Exercises
Standing Dumbbell Shoulder Press
Setup - Stand with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height and at a 90 degree angle. Palms facing outwards Movement - Press the dumbbells overhead by extending your arms, keeping your elbows slightly bent - At the top your arms shoulder be fully extended, slowly lower the dumbbells back to the starting position stopping just above your shouldersIncline Dumbbell Rear Delt Fly
Setup - Set an incline bench up to a 30-45 degree angle - Position yourself by lying face down and placing your chest on the upper part of the bench. Plant your feet firmly to the floor - Have the dumbbells in each hand hanging over the bench Movement - Begin by raising the dumbbell out to the sides, leading with your elbows. Keep your arms slightly bent throughout and your elbows should be higher than your hands at the top of the lift - When your arms are parallel to the floor, pause for a brief second at the top and squeeze the rear delts - Slowly lower the dumbbells back to the starting positionExercises
Incline Dumbbell Chest Press
Setup - Set the bench to an incline position of about 30 to 45 degrees - Sit on the edge of bench, holding a dumbbell in each hand - Place your feet flat on the floor and lean back, positioning the dumbbells above your chest with your arms at full extension and your palms facing forward Movement - Slowly lower the dumbbells down until your elbows are at or slightly below shoulder level, feeling the stretch in your chest at the bottom of this movement - Press the dumbbells back up to the starting position, squeezing your chest at the topExercises
Dumbbell Lat Raises
Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting positionDumbbell Lat Raises
Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting positionDumbbell Lat Raises
Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting positionExercises
Overhead Tricep Extension
Set Up - Position your legs hip width apart with the dumbbell over your head held near your upper back. Elbows should be close to your ears Movement - Slowly extend your elbows and lift the dumbbell above your head - Slowly bring dumbbell back down until you feel the stretch in your triceps - Repeat movementPushup
Setup - Begin getting into a high plank position with your hands placed beneath your shoulders - Keep your body in a straight line, placing your feet slightly apart Movement - Begin to lower your body towards the floor bending your elbows. Keep your elbows close to your body - Lower yourself until your chest is just above the floor and then push through your triceps and biceps to return to the starting position