Raise the Bar

Becca Sills
 Weeks 1-6
Quads & Calves
1. Barbell Squats​ 5 x 5
2. Barbell Static Lunges​ 4 x 8/side
3. Leg Press​ 4 x 10
4. Superset x 4
- ​Leg Extensions​ x 12
- ​Box Jumps​ x 12
5. Leg Press Machine Calf Raises​ 3 x 15

Back & Biceps

1. Barbell Deadlifts​ 4 x 8
2. Barbell Bent-Over Rows​ 3 x 8
3. Wide-Grip Lat Pulldowns​ 4 x 12
4. Supermans​ 3 x 15
5. Barbell Bicep Curls​ 3 x 12
6. Dumbbell Hammer Curls​ 4 x 10

Shoulders
1. Barbell Military Press​ 4 x 8
2. Dumbbell Seated Shoulder Press​ 3 x 10
3. Supeset x 3
- ​Dumbbell Lateral Raises​ x 10
- ​Dumbbell Front Raises​ x 10
4. Cable Rear Delt Flyes​ 4 x 12
5. Weight Plate Front Raises w/ Twist​ 3 x 8

Glutes & Hamstrings

1. Barbell Hip Thrusts​ 4 x 15
2. Barbell Romanian Deadlifts​ 4 x 8
3. Dumbbell Static Lunges​ 4 x 12/side
4. Hamstring Curls​ 3 x 10
5. Resistance Band Hip Abductions​ 3 x 15
6. Superset x 3
- ​Kettlebell Sumo Squats​ x 10
- ​Kettlebell Glute Bridges​ x 10

★ Click on each exercise name to view a video demonstration.

Chest & Triceps
1. Dumbbell Bench Press​ 4 x 8
2. Cable Upper Chest Flyes​ 3 x 10
3. Dumbbell Incline Bench Press​ 4 x 10
4. Tricep Dips​ 3 x 10
5. Dumbbell Overhead Tricep Extensions​ 4 x 8
6. Cable Tricep Pushdowns​ 4 x 8

★ Click on each exercise name to view a video demonstration.