<aside>
Checklist
| Days | Status |
|---|---|
| Monday | done |
| Tuesday | done |
| Wednesday | — |
| Thursday | — |
| Friday | — |
Activity Blocks
</aside>
<aside>
Routine
| Monday : glutes | Tuesday : back & biceps | Wednesday: Chest, Shoulders, & Triceps | Thursday : Conditioning | Friday : legs+glutes |
|---|---|---|---|---|
| 5 minutes on the Stair Master | Lat Pulldown: 3 sets of 12 reps | Lateral Raises: 3 sets of 10 reps | Core Work: 15 minutes of abs exercises | Leg Press: 3 sets of 12 reps |
| Hip Thrust: 4 sets of 8/8/8 reps | Face Pulls: 4 sets of 10 reps | Chest Press: 3 sets of 10 reps | Cardio: 10 minutes | Hip Abductions: 3 sets of 15 reps |
| Romanian Deadlift (RDL): 3 sets of 10 reps | Pull Downs: 3 sets of 10 reps | Shoulder Press: 3 sets of 10 reps | Plyometric Training: | Sumo Squats: 4 sets of 10 reps |
| Kickbacks: 3 sets of 10 reps | Rows: 3 sets of 12 reps | Upright Row: 3 sets of 10 reps | Box Jumps: 3 sets of 8 reps | Sumo squats 4x10 |
| Step-ups: 3 sets of 10 reps | Weighted Crunch: 2 sets of 15 reps | Cardio: 10 minutes | Skipping | Reverse Lunges: 3 sets of 20 reps |
| Weighted Plank: 2 sets of 1 minute each | ||||
| Cardio: 10 minutes | ||||
| </aside> |