Women Muscle Definition 2.0

Barbell RDL

12-10-8-6

20T Barbell Reverse Lunge

12x Barbell Hip Thrust

12x Goblet Squat

15x Squat Jumps

10x Abduction Machine

10x Single Leg Press

8-10x Lat Pull Down

12x Barbell Row

10x High Cable Row

1.5 Barbell Bicep Curls

15x Lat Push Down

20T Bicep Curls

Dumbbell Row

8-8-8-8 reps

10-12x Barbell Bench Press

20x Shin Taps

Barbell Overhead Press

10-8-8-6 Reps

12x Lateral Raise

12x Chest Fly

Seated Dumbbell Press

8-8-8-8 Reps

Triple Drop Set Push Down

Pick a Heavy Weight: x8-10 Reps
Immediately pick a Medium Weight: x10-12 Reps
Immediately pick a Lighter Weight: x12-15 Reps

12x Rear Fly

Barbell Box Squat

12-10-8-6 reps

15x Seated to Vertical Jump

Barbell Hip Thrust

Start every minute and perform 10 reps for 5 times

10x Bulgarian Split Squat

15x Prone Leg Curl

15x Kettle Swing

15x Abduction Machine

20x Calf Raises