Hero Lab 4 day split for the LADIES💪

Alternating upper/Lower split 2 days on, 1 off, 2 on, 2 off (Mon, Tues, Thurs, Fri) is the easiest. 
Use reps in reserve to gauge intensity. You want to hit the prescribed reps with the last rep feeling like you could maybe do 2 more tops. Week 5 is deload. Drop all weight by 25% and focus on form for that week. Then restart program week 1

default

Week 1

Week 2

Week 3

Week 4

Hack Squat

Back Extension (Weighted)

Reverse Lunge (Dumbbell)

Leg Press (45 Degrees)

Hip Thrust (Machine)

Lower Day

Chest Press (Machine)

Dumbbell Row

Incline Chest Press (Machine)

Lat Pulldown

Plank

Upper

Incline Bench Press (Dumbbell)

Cable Low Row

Seated Dip (Machine)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Goblet Squat

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Abs Crunch (Machine)

Lower

0 reviews for Hero Lab 4 day split for the LADIES💪