
DAY 1
GLUTE & HAMMIES
ADDUCTORS 3X15 MODERATE TO HEAVY WEIGHT
1X AMRAP GO UP IN WEIGHT
ABDUCTORS 4X10 MODERATE
GOOD MORNINGS 4X10
HIP THRUST 4X10 (INCLUDE A 5 SECOND PAUSE AT THE TOP ON EVERY 10TH REP)
SINGLE LEG DUMBBELL RDLS 3X12 EACH LEG
HYPEREXTENSIONS 3X15
DAY 2
CHEST & SHOULDERS
SEATED LATERAL RAISES 3X12 SUPER SET W/ UNDERHAND FRONT RAISES 3X10
INCLINE DUMBBELL PRESS 4X12
SEATED DUMBBELL SHOULDER PRESS 4X10
PLATE LOADED CHEST PRESS 4X12
CHEST FLIES 3X15 WITH A 2 SECOND HOLD EVERY REP
CHEST SUPPORTED REAR DELT FLIES 3X10
DAY 3
REST DAY
DAY 4
LEG EXTENSIONS 4X10 SUPERSET WITH BODY WEIGHT SQUATS 4X20
HACK SQUAT 5X8 WITH 1 REP IN RESERVE OR CLOSE TO FAILURE
BULGARIAN SPLIT SQUATS 4X12 EACH LEG
WEIGHTED WALKING LUNGES 4X20
HEEL ELEVATED GOBLET SQUAT 4X 30 SECONDS EACH SET
DAY 5
RECOVERY DAY:
CARDIO 20-30 MINUTES, MOBILITY AND
STRETCHING
CORE WORK: 4-6 ROUNDS 30 SECONDS EACH EXERCISE.
1 ROUND CONSIST OF ALL EXCERCISES
REVERSE PLANK
V CRUNCH
DEADBUGS
SIDE PLANK (1 ONE FOR EACH SIDE)
HOLLOW BODY HOLDS
DAY 6
BACK & BICEPS
PULL UPS (REGULAR OR ASSISTED) 3X AMRAP
TRAP BAR DEADLIFTS: 4X10
UNDERHAND BARBELL ROW : 4X8
WIDE GRIP LAT PULLDOWN: 4X12 SUPER SET WITH CLOSE GRIP CABLE
ROW 4X10
ARNOLD BICEP CURL: 3X12
DAY 7
REST DAY
THIS MONTHS WORKOUTS BROUGHT TO YOU BY MICHAELA HAUSER, OTHERWISE KNOWN AS "MICKEY". IF YOU ARE LOOKING FOR A TRAINER WHO SPECIALIZES IN POWERLIFTING, TRANSFORMATION, AND POSTPARTUM CORRECTIVE EXERCISES -- CONTACT MICKEY FOR MORE INFORMATION.
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