Скачать или смотреть THE WORKOUT SPLIT THAT CHANGED MY LIFE

Here is my week of workouts:

Thursday- Reformer pilates or solidcore
https://www.newyorkpilates.com
https://www.solidcore.co

Friday- Glutes + Hamstrings
-Hip Thrust: 1 warm up set, 3 working sets 8-10 reps
-Bulgarian Split Squats: 3 sets 10-12 reps
-Single Leg RDL's: 3 sets 10-12 reps
-Step Up's: 3 sets 10 reps
-Hip Abductor: 3 sets 10 reps
-Seated Leg Curls: 3 sets 10 reps

Saturday- Back + Biceps
-Assisted Pull Ups: 3 sets 8 reps
-Chest Supported Rows: 3 sets 12 reps
-Lat Pull Down: 3 sets 10 reps
-Cable Row: 3 sets 10-12 reps
-High Rows: 3 sets 8 reps
-Bicep Curls: 3 sets 10-12 reps
-Hammer Curls: 3 sets 10 reps

Sunday- Quads, Calves, Inner Thighs
-Barbell Back Squats: 1 warm up set, 3 working sets 8-10 reps
-Leg Press: 3 sets 10-12 reps
-Single Leg Press: 3 sets 10-12 reps
-Leg Extension: 3 sets 10-12 reps
-Hip Adductor: 3 sets 10 reps
-Calve Raises: 3 sets 10 reps

Monday- Shoulders, Triceps, Cardio
-Shoulder Press: 3 sets 10-12 reps
-Lateral Raises: 3 sets 10-12 reps
-Tricep Press: 3 sets 10-12 reps
-Treadmill: 30-45 mins