Full Body Build: Quads, hamstrings, upper back, triceps, biceps (1-23-23)
3X/week without cardio • 51m
Equipment:
- Heavy weights (for kickstand rows, hamstring curls, ball wall sits)
- Moderate weights (for bicep curls)
- Moderate/light weights (for skull crushers)
- Small Pilates ball (for wall sits)
- Chair, stool, and pillow (for hamstring curls)
- Access to a wall
Playlist (explicit): https://open.spotify.com/playlist/2ovdkJGEtGWt4sUaJZv23Y?si=9938587228ba499d
Up Next in 3X/week without cardio
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Full Body Build & Burn: Abs, back, gl...
Equipment:
- Pilates ball and/or pillow
- Heavy weights (for 1/2 deadlifts and matrix move)Playlist (explicit): https://open.spotify.com/playlist/6vJPaIFBhyIFBaE5zpLMGQ?si=75ec37cca09b40ce
Tiktok/IG: @payton.busker
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Full Body Build & Burn: Glutes, abs, ...
Equipment:
- Heavy weights (for chest press, bulgarian split squat, heavy kickstand rows)
- Light weight (for shoulder abduction and propped rows)
- Access to a wall
- Set of wrist weights (optional)Playlist (explicit): https://open.spotify.com/playlist/2wE2PAcv2e0v2bDHiqtu9G?si=ce37ff25049143...
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