Glutes and Legs Workout - using SC sets/range - WEEK 1

BB Glute Bridge
115lbs x 20 warm up
135lbs x 20
145lbs x 20 - had to do singles last 5
145lbs x 20
145x20

BB Back Squat
45x20
3x50lbs x 20- tough last 5 reps

BB Split Squat
3x45lbs x15@each

Bench Side Step up (bodyweight)
3x15@each

Seated Band Hip Abdct (heavy band)
50-30 (hold)

Leg Ext
50lbs x 12- hard last 2
45lbs x 12- hard last 2
30lbs x 15- burning set

Lying Leg Curl
35lbs x15- post'n might not right
30lbs x 12- better positioning- felt hammies burn

Chest, Shoulders and KB Circuit

DB Incline Chest Fly
8lbsx20
10lbsx15

BB Incline Chest Press
20lbsx 10
20lbsx 8
20lbs x 10
20lbsx 12

DB Prone Rear Delt Raise
3x8lbs x 12- tried to get full ROM
5lbs x15

DB Arnold Press
12lbs x 12- mod weights
12lbs x11
12lbs x10

DB side Delt Raise
8lbs x 13 - arms met front
8lbs x 12 - arms on side
8lbs x 10- arms back- felt a bit awkwrd

DB Front Delt Raise
10lbs x15(used 8lbs last 5reps)
8lbs x 15
8lbd x 15

KB Circuit - 4 Rounds
1 Arm Swing 35lbs x 10 @each
1 Arm Cleans 22.5lbs x10 @each
1 Arm Push Press 22.5lbs x 10 @each
KB Goblet Squat - 22.5lbs x 10 - butt was super sore so I went very light today
1 Arm Turkish Get Up - 22.5lbx 1 @each

Battle Ropes - 3 rounds x 4 styles - 15 sec each nonstop - waves/slams/jumping jack/waves

Glutes and Legs

BB Hip Thrust (3 risers) / band hip abdct 20-30@each
2x95lbsx15-20 - warm up (with american and regular style)
115lbs x15. - hold - americn
145x12- hold - amerc
145x10- reg- harder
145x12-amerc
145x 8-reg

BB Deadlift
75lbs x 12
4x85lbsx8- focused on form

BB Back Squat
55lbs x12- felt light
60lbs x12- mod- might be able do heavier
65lbs x 10- mod
65lbs x 8- felt tougher
65lbs x 10

Side Lunges (hold 1 KB)
3x20lbsx15@each

Walking Lunges (hold 2 KBs)
3x15lbs x 30 total

Butt Blaster
3x40lbsx15@each

Back & Biceps

Neg pull up practice

BB pendlay / band side walk
2x55lbs x10
3x65lbsx8 / 3x20@each

One Arm DB Row (no rest, switching sides)
4x25lbsx10@each - right side felt weaker than left to get full ROM

Wide Lat Pulldown / knee hugs
3x45lbsx8/3x20
45lbs x 6/ 20

Seated Cable Row / bike abs
4x27.5lbsx8 / 4x20-30x

Seated DB Biceps Curl
3x10lbs x10

DB Hammer Curl
3x10lbsx8

Christmas Eve Workout - Glutes and Legs

BB Glute Bridge/ Band Hip Abduction
2x115lbsx20 - warm up
145lbsx12 - hold on top
165x10 - hold on top
175x 10- hold on top
185x8
185x8

BB Front Squat
60x 10
3x65x8- hard set esp last 2 reps

BB Split Squat (back load)
50lbs x 12@each
3x55lbs x 10@each - mod weight good for balancing

BB RDL
3x65lbs x12

Side Lunges (hold 1 plate)
3x10lbsx15@each

Leg Extension
50lbs x 12 - burn last 2 reps
55lbs x 10 - burn last 2
60lbs x 10- burn last 2
65lbs x 10 - very hard last 2

Lying Hamstring Curl
3x30lbs x 12 - trying to get the setup right

Seated Band Hip Abdct
3x30-40 reps

Hyper Extension
bodyweight x 20
3x10lbsx20

Back, Biceps and HIIT Skipping/Sprinting

Wide Grip Negative Pull up practice

BB Pendlay Row / band side walk or monster walk
45x15- warm up
55x10
60x 10
65x8
70 x 6
70 x 6

DB One Arm Row
2x20lbsx15@each- practice moves
4x25lbsx10@each/ band standing hip abdct 3x20@each

Question: A guy told me that I shouldn't arch my back when doing One Arm DB Row- esp since I am not wearing any lifting belt - need to keep my back in neutral or kinda more hunch??? Thoughts? I usually keep my back arch just like how I do Deadlift.

Wide Lat Pulldown
45lbsx8
3x45lbsx6/ knee hugs 3x20

Seated Cable Row/ side crunch
27.5lbs x 10 - hard last 2 reps
3x27.5lbs x 8- hard last 2 reps / 3x15@each

Close Grip Pull up practice

DB Biceps Curls
10lbs x 10
3x10lbs x 8- right arm almost fail at last rep

DB Hammer Curl
3x10lbs x8 - arms were fatigue twds last rep- didn't get full ROM

20 min HIIT high knees skips/sprinting (1 min hard/ 30 sec easy -14 rounds)

Chest, Shoulders and Kettlebell Workout

DB Incline Chest Fly
3x10x15

Db incline chest press
20x10
20x12
20x10

DB Prone rear delt raise
5lbs x15
8lbsx 15 ( moved down to 5 lbs last 5)
8lbs x 12

BB Front Shoulder Press
2x40lbs x 10- tough last 2 reps
40lbs x 8

Push Up 3x10

DB Side Delt Raise
3x8lbsx12

KB circuit
20 min AMRAP - got 6 rounds
Double half snatch 2x18x10
One Leg Deadlift 35lbsx6@each
Ab leg raise 15x
Ring Rows 12x

165lbs Sled Push 2x44 yards

Double KB Farmers walk
35lbsx44yards
44lbsx44yards