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    Untamed Gym 3-4

    Uploaded by

    maki.perez396

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Untamed Gym 3-4

    Uploaded by

    maki.perez396
    38 views6 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
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    38 views6 pages

    Untamed Gym 3-4

    Uploaded by

    maki.perez396

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 6

    Untamed

    Challenge
    WEEKS 3+4
    gym
    WOrkout
    guide

    1
    day 1

    legs &
    glutes
    SET SETS REPS EXERCISE FOCUS
    GLUTE ACTIVATION

    2 12 BANDED PAUSED SUMO SQUAT GLUTES

    2 15 E/L BANDED SIDE KICK GLUTES

    WORKOUT

    A1 4 10-12 BB / SM 1 AND HALF HIP THRUST GLUTES

    GLUTES/
    A2 4 8 E/L DB 2 STANCE WALKING LUNGE HAMSTRINGS/
    QUADS
    GLUTES/
    B1 4 15 SM SPEED SQUAT - NORMAL STANCE HAMSTRINGS/
    QUADS
    GLUTES/
    SM PAUSED SUMO SQUAT (SLOW
    B2 4 10 HAMSTRINGS/
    ECCENTRIC)
    QUADS
    GLUTES/
    C1 4 8 E/L DB GOBLET SQUAT TO REVERSE LUNGE HAMSTRINGS/
    QUADS

    CABLE KICK BACK


    C2 4 20 E/L GLUTES
    Alternative: BANDED DONKEY KICK

    SEATED SINGLE LEG SQUAT


    D1 4 10 E/L (BEGINNERS START W A HIGHER BOX, QUADS
    ADVANCED LOWER BOX)
    FINISHER
    GLUTES/
    E1 2 60 SEC 3 WAY SQUAT JUMP HAMSTRINGS/
    QUADS

    E2 2 60 SEC BANDED GLUTE BRIDGE GLUTES


    2
    day 2

    BACK &
    SHOULDERS
    SET SETS REPS EXERCISE FOCUS
    WORKOUT

    A1 3 10 CHIN UPS BACK

    CORE/
    A2 3 10 PLANK SHOULDER TAP
    SHOULDERS

    B1 4 10 BB BENT OVER ROW BACK

    B2 4 10 BB SHOULDER PRESS SHOULDERS

    B3 4 10 E/A DB ALTERNATING LATERAL RAISE SHOULDERS

    CABLE OVERHEAD SINGLE ARM LAT


    C1 3 12 E/A BACK
    PULLDOWN

    CABLE SINGLE ARM STRAIGHT ARM LAT


    C2 3 10 E/A BACK
    PULLDOWN

    C3 3 10 E/A CABLE LATERAL RAISE SHOULDERS

    D1 3 10 CABLE FRONT RAISE (ROPE) SHOULDERS

    BACK/
    D2 3 10 CABLE FACE PULL (ROPE)
    SHOULDERS
    CORE FINISHER
    E1 2 20 WRIST BANDED REVERSE CRUNCH CORE

    E2 2 10 E/S WRIST BANDED SIDE TO SIDE V UP CORE

    E3 2 10 E/S FEET BANDED BICYCLES CORE


    3
    day 3

    GLUTES & ARMS


    REPS/
    SET SETS EXERCISE FOCUS
    TIME
    ACTIVATION
    2 10 E/L BANDED SQUAT TO SIDE KICK GLUTES

    2 10 E/L SINGLE LEG GLUTE BRIDGE GLUTES

    WORKOUT
    BB GLUTE BRIDGE
    A1 4 12-15 Alternative: BB BANDED FEET ELEVATED GLUTES
    GLUTE BRIDGE

    A2 4 10 E/L WEIGHTED CLAMS GLUTES

    B1 4 12 SM KNEELING THRUST GLUTES

    B2 4 10 E/L DB SINGLE LEG 1 AND HALF HIP THRUST GLUTES

    B3 4 10 INCLINE PUSH UP CHEST

    C1 4 8-10 BB 1 AND HALF BICEP CURL BICEPS

    C2 4 10 BB SKULL CRUSHER TRICEPS

    DB ALTERNATING HAMMER CURL


    D1 4 8-10 E/A BICEPS
    W STATIC HOLD

    D2 4 10 E/A DB SINGLE ARM TRICEP KICK BACK TRICEPS

    FINISHER
    PUSH UP TO SHOULDER TAPS
    (do as many regular push up as you can CORE/CHEST/
    E1 2 20
    and continue on knees when you can't do SHOULDERS
    anymore)

    E2 2 20 TRICEP DIPS TRICEPS

    DOUBLE BANDED HIP THRUST W


    E3 2 40 GLUTES
    ABDUCTION
    4
    day 4

    HIIT FIT OR WALK


    SET SETS TIME EXERCISE FOCUS

    A1 8 20:10 JACKS INTO SQUAT JUMP CARDIO/LEGS

    BEAR HOLD SIDE TOE TAPS


    B1 8 20:10 CORE
    Alternative: BEAR HOLD

    C1 8 20:10 DB RDL TO BENT OVER ROW TO CURTSY LEGS/BACK

    D1 8 20:10 PLANK - LOADED BEAST TO SQUAT HOLD CORE/CARDIO

    E1 8 20:10 RUNNING STEP TO LUNGE DROP CARDIO

    BEAR HOLD DB DRAG


    F1 8 20:10 CORE
    Alternative: PLANK DB DRAG

    REVERSE CRUNCH TO LEG RAISE TO SUMO


    G1 8 20:10 CORE/CARDIO
    SQUAT JUMP

    H1 8 20:10 DB ALTERNATING REVERSE CRUNCH CORE

    5
    day 5

    LEGS & GLUTES


    SET SETS REPS EXERCISE FOCUS
    ACTIVATION

    2 15 DOUBLE BANDED GOOD MORNING GLUTES

    DOUBLE BANDED GLUTE BRIDGE W


    2 15 GLUTES
    ABDUCTION

    WORKOUT
    GLUTES/
    A1 4 12 DB/BB HIP BANDED SUMO RDL
    HAMSTRINGS

    GLUTES/
    A2 4 10 E/L DB FFE DOUBLE PAUSE SPLIT SQUAT HAMSTRINGS/
    QUADS
    GLUTES/
    B1 4 10 SM SUMO GOOD MORNING TO SUMO SQUAT HAMSTRINGS/
    QUADS
    GLUTES/
    B2 4 20 SM SUMO SQUAT PULSES (STAY LOW) HAMSTRINGS/
    QUADS

    C1 4 10 LYING 1 1/4 HAMSTRING CURLs HAMSTRINGS

    HAMSTRINGS/
    C2 4 15 BANDED HYPEREXTENSION- GLUTE FOCUS
    GLUTES
    FINISHER

    D1 2 20 SWISS BALL HAMSTRING CURL HAMSTRINGS

    GLUTES/
    D2 2 30 BANDED LEANING SUMO SQUAT PULSES HAMSTRINGS/
    QUADS

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