Program
dream bod(female)
smaller upper body bigger lower body
glutes & thighs (day 1)
_Hips_small.png)
Barbell Hip Thrust
4 sets - 12 reps
_Thighs_small.png)
Dumbbell Goblet Squat
3 sets - 15 reps
Sumo Deadlift
3 sets - 10 reps
_Hips_small.png)
Cable Donkey Kickback
3 sets - 15 reps
Dumbbell Step-up
3 sets - 12 reps
waist & core shaping (day 2)
_Waist_small.png)
Standing Abdominal Vacuum (female)
3 sets - 30 reps
Hip Roll Plank
3 sets - 15 reps
Lying Leg Raise
3 sets - 15 reps
Russian Twist
3 sets - 20 reps
_Waist_GREEN.png)
Side Plank Raise
3 sets - 12 reps
Walking on Incline Treadmill
1 sets
slim upper body (day 3)
Lateral Raise
3 sets - 15 reps
_Chest_small.png)
Push-up
3 sets - 10 reps
Front Raise
3 sets - 12 reps
-(female)_Upper-Arms_small.png)
Assisted Triceps Dip
3 sets - 10 reps
Standing Abdominal Vacuum (female)
3 sets - 30 reps
Walking on Incline Treadmill
1 sets
glutes & hamstrings
Romanian Deadlift
3 sets - 12 reps
Lunge
3 sets - 15 reps
_Hips_small.png)
Frog Hip Thrust
3 sets - 30 reps
_Hip_small.png)
Dumbbell Glute Bridge
3 sets - 20 reps
_Hips_small.png)
Resistance Band Side Walk Squat (female)
3 sets - 20 reps
glute pump + cardio
Cable Donkey Kickback
3 sets - 20 reps
Side Plank Leg Lift
3 sets - 20 reps
Step-up
3 sets - 15 reps
Side Plank Leg Lift
3 sets - 20 reps
Walking on Incline Treadmill
1 sets
Workouts in program
glutes & thighs (day 1)
5 Exercises
waist & core shaping (day 2)
6 Exercises
slim upper body (day 3)
6 Exercises
glutes & hamstrings
5 Exercises
glute pump + cardio
5 Exercises