Building muscle

Alright, lets do this ladies.

Photo by MilanMarkovic/iStock / Getty Images
Photo by MilanMarkovic/iStock / Getty Images

Lower body

barbell squat (4sets, 6reps)

dumbbell lunges (4sets, 12reps)

leg press ( 3sets, 12reps)

lying leg curls ( 3sets, 12reps)

leg extensions (3sets, 12reps)

standing calf raises (4sets, 12reps)

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upper body

bend over row (8sets, 8reps)

chin ups (3sets, 6reps)

diamond push ups( 3sets, 12reps)

barbell highball (3sets, 8reps)

dumbbell bench press( 3sets, 6reps)

bicep curls (3sets, 12reps)

 

 

abs

40 crunches w/45lb

20 cross crunches

20 leg raises w/10lbs

20 flutter kicks

20 scissors

20 raised leg circles

20 sitting twist w/45lbs

15 side dumbbell side bend w/45lbs

x2