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Cardio First — 15 min
Stairmaster · Bike · Incline walk
Block 1 — Glutes
Glute Drive Machine
4 × 12
50–55 lbs
glute machine
Dead Bug
4 × 8 — superset between sets
bodyweight
mat
Bulgarian Split Squat
3 × 8 each leg
17.5–20 lbs
dumbbells
Standing Single-Leg Glute Machine
3 × 15 each leg
70 lbs
glute machine
Block 2 — Biceps
Hit top of range with good form? Go to 17.5 lbs next session.
Bicep Curl
3 × 10
15 lbs
machine
Bicycle Crunches
30 sec — superset between sets
bodyweight
mat
Hammer Curl
3 × 10
10–12.5 lbs
dumbbells
Block 3 — Triceps
This is the one you skipped earlier this week. Full 3 sets, no skipping.
Tricep Pushdown
3 × 12
5–7.5 lbs
cable
Hollow Hold
30 sec — superset between sets
bodyweight
mat
Overhead Tricep Extension
3 × 12
15 lbs ↑ PR
cable / dumbbell
Block 4 — Back
Missed this on Day B. Don't skip it again.
Dumbbell Row
3 × 10 each arm
17.5–20 lbs
dumbbell + bench