: Body weight exercises at home: 2 minute plank followed by 2 minute superman, 1:30minutes of squats, 2 minutes of hip thrusts. Lifting workout: 5 sets of barbell press/row superset- 40/30/20/15/10 reps. 5 sets of Arnold bum bell press/shoulder shrug superset- 10/15/20/30/40 reps. 4 sets of barbell hip thrusts- til failure. 5 sets of smith machine squats/calf raises superset- 2 sets @ 140 til failure, 1 set @ 120: 10 reps, 1 set @ 100: 15 reps, 1 cool down set of deep squats at 90 til failure. #werk #girlswholift #dch4life
: Body weight exercises at home: 2 minute plank followed by 2 minute superman, 1:30minutes of squats, 2 minutes of hip thrusts. Lifting workout: 5 sets of barbell press/row superset- 40/30/20/15/10 reps. 5 sets of Arnold bum bell press/shoulder shrug superset- 10/15/20/30/40 reps. 4 sets of barbell hip thrusts- til failure. 5 sets of smith machine squats/calf raises superset- 2 sets @ 140 til failure, 1 set @ 120: 10 reps, 1 set @ 100: 15 reps, 1 cool down set of deep squats at 90 til failure. #werk #girlswholift #dch4life
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