Weekly Workouts: Lifting

Lower body & abs A:
lateral step-up
elevated sumo
front step-up
reverse hyper
hyper extension

good-mornings
front squats
pause squats

ab roll outs
hip thrusters

Lower body B:
hanging knee raises
sumo deadlifts
straight leg deads
oblique side-bends

back squats
leg press kick-backs
single leg angled press
single leg hamstring curl

Upper body A:
SM bench
Front plate raise
Skull crushers

SM shoulder press
Reclining curls
Rear delt flyes

Inverted rows
Band pull-aparts
DB single arm row
Lateral raise

Upper body B:
Parallel grip lat pull down
Cable cross
Cable rear delts
Cable inverted curls

Reverse grip row
Tricep extension
Cable front raise
Cable lateral raise

Metabolic finishers:
30 sec each exercise repeat 4-5 times
Box jumps // Burpees // Scissor Jumps // Wall balls
Push-ups // DB swing // Plank up-downs // Plank

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