[Melrod]

Would love some extra tips to mix and break my routine up.
Day 1 Back/Arms
4 x 15 wide grip Lat pull down
4 x 15 seated close grip row
4 x 15 close grip lat pull downs
4 x 15 hyper extensions
4 x 15 standing barbell curl
superset
5 x 10 dips on bench
5 x 15 seated db curl
superset
4 x 10 db kick backs
4 x 15 seated ab crunch on bench

Day 2 Plyos do 4 rounds 30 sec‐1 min rest. Superset all exercises
15 wide stance squat jump
15 stiff leg dead lift w/db (each leg)
15 Sumo squats
20 leg curl
20 swing lunges (each leg)
20 leg extensions
20 hyper extensions
20 close stance squat jump
Followed by
4 x 20 hanging ab raise
4 x 20 seated ab twist with 15‐20 lb ball

Day 3 Shoulder / chest / calves
4 x 15 standing Arnold press
4 x 15 rear delt fly
superset:
4 x 15 side lateral raise
4 x 15 incline bench press
4 x 15 flat bench press
superset:
4 x 15 db pull overs
4 x 15 db incline fly
5 x 20 standing calve raise
5 x 30 crunches

Day 4 legs /butt
3 x 12,10,10 leg curl ( laying)
3 x 12,10,10 leg extensions
3 x 12,10,10 barbell squats
3 x 12,10,10 hack squats
3 x 12,10,10 stiff leg dead lift with barbell
3 x 12,10,10 close stance leg press (deep to hit the tighin)
3 x 12,10,10 one leg butt kick back
superset:
3x 20 weighted hyper extensions
3 x 20 hanging ab raise
3 x 20 seated ab twist with 10 lb ball

Day 5 Shoulder / butt / calves
superset
3x 20 cable kick backs
3 x 20 standing calve raise
3 x 20 one leg butt press
3 x 20 barbell stiff leg dead lift
3 x 20 high angle hack squat
3 x 20 one leg push down on chin up machine
3 x 20 sumo squats with 15‐20 lb. db. Coming up only 1/3
3 x 8 cheer press

[Melrod]

My body type n like I've said before I have a big ass.

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[Melrod]

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This is from 9 months ago
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[Melrod]

9 months also

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[Melrod]

Also forgot I warm up with a 15-20 tread mil 1.5 to 2 miles. Depends on how I feel. I alternate that with a cool down of stairs 15 min 80-90 flights

[Barman]

Great work girl big change and hey we all love soem ass lol

[dfwtp]

My body type n like I've said before I have a big ass.

its not big
the more muscle the better the shape will be in the end, so bigger may be better to start with

[Melrod]

I will have the hubby take new pics tonight after our workout. Thanks for the encouraging comments. I'm a chick I will alway criticize myself the hardest.

[Melrod]

Well no work out for me one of our bulls is making house calls and jumped the fence for the last time. Off the the sale barn with his butt. I did get some cardio in helping my husband put him in the trailer.

[Melrod]

Working on the ass....

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