Push, Pull & Buttocks

A simple strength training routine with few exercises to really focus on having the energy and strength to fully lay on each and every one of the movements. 
This program is 4 x week, with more fokus on glutes and thighs.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Arnold Press

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Split Squat (Dumbbell)

Hip Adductor (Machine)

Lat Pulldown

Single Arm Iso Row

Face Pull

Bicep Curl (Dumbbell)

Hack Squat

Romanian Deadlift (Dumbbell)

Bench Press (Dumbbell)

Single Arm Tricep Extension (Cable)

Bent Over Row (Dumbbell)

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