4/3
W2D2
Lower
DB lateral raise:
15’sX20x2 sets
DB shrugs:
75’sX25x2 sets
Reverse hyper:
+90x10
+180x10
+270x10
+360x10
+410x10
+360x10
+270x17
+180x20
Plate loaded iso-lateral glute kickback:
+270x20x2 sets
+320x20x3 sets
Machine hammy curls:
150x10
160x10
170x6,5
Monster mini hammer curls:
30,30,30,30
Hip adduction:
305x20x2 sets
Hip abduction:
305x20x2 sets
W2D2
Lower
DB lateral raise:
15’sX20x2 sets
DB shrugs:
75’sX25x2 sets
Reverse hyper:
+90x10
+180x10
+270x10
+360x10
+410x10
+360x10
+270x17
+180x20
Plate loaded iso-lateral glute kickback:
+270x20x2 sets
+320x20x3 sets
Machine hammy curls:
150x10
160x10
170x6,5
Monster mini hammer curls:
30,30,30,30
Hip adduction:
305x20x2 sets
Hip abduction:
305x20x2 sets