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Created October 9, 2024 00:09
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dellamora.md

Workout Series A

  • Hip Thrust Machine

    • Sets: 5
    • Reps: 12x

  • Bulgarian Split Squat

    • Sets: 4
    • Reps: 12x

  • Standing Glute Machine

    • Sets: 4
    • Reps: 12x

  • Barbell Stiff-Legged Deadlift

    • Sets: 4
    • Reps: 12x

  • Seated Calf Raise Machine

    • Sets: 5
    • Reps: 12x

  • Roman Chair Back Extension

    • Sets: 4
    • Reps: 12x

Workout Series B

  • Wide-Grip Row Machine

    • Sets: 4
    • Reps: 12x

  • Reverse Pec Deck

    • Sets: 5
    • Reps: 12x

  • Pronated Front Lat Pulldown

    • Sets: 4
    • Reps: 12x

  • 45-Degree Incline Biceps Curl

    • Sets: 5
    • Reps: 12x

  • Lower Abs Floor Crunch

    • Sets: 3
    • Reps: 12x

  • Upper Abs Crunch

    • Sets: 3
    • Reps: 12x

  • Hammer Machine Ab Crunch

    • Sets: 4
    • Reps: 12x

Workout Series C

  • Free Barbell Squat

    • Sets: 4
    • Reps: 12x

  • Leg Extension Machine

    • Sets: 5
    • Reps: 12x

  • Hack Squat

    • Sets: 4
    • Reps: 12x

  • Standing Calf Raise Machine

    • Sets: 5
    • Reps: 12x

  • Leg Press

    • Sets: 4
    • Reps: 12x

  • Lunges

    • Sets: 4
    • Reps: 12x

Workout Series D

  • Barbell Stiff-Legged Deadlift

    • Sets: 5
    • Reps: 12x

  • Lying Leg Curl Machine

    • Sets: 4
    • Reps: 12x

  • Unilateral Standing Leg Curl

    • Sets: 4
    • Reps: 12x

  • Good Morning Exercise

    • Sets: 4
    • Reps: 12x

  • Hip Abductor Machine

    • Sets: 4
    • Reps: 12x

  • Leg Curl Machine

    • Sets: 5
    • Reps: 12x
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