6 week booty & abs workout plan – Week 1

workout 2

inverted row

15 x 3

  • Set the bar around waist height.
  • Position yourself under the bar lying face up.
  • Grab the bar with an overhand grip, slightly wider than shoulder width (palms facing AWAY from you).
  • Contract your abs and glutes, and keep your body a completely straight line.
  • Pull yourself towards the bar with with a slow and controlled tempo.

Push ups

AMRAP x 2

  • Position your hands shoulder-width apart, or a little bit wider. As you bend your elbows and lower toward the ground, your elbows should be at about a 45-degree angle to your body.
  • Once just above the ground, push yourself back up again.

Shoulder press

12 x 3

  • Sit on an upright bench holding a dumbbell in each hand at shoulder height with your palms facing away from you.
  • Keep your chest up and your core braced and look straight forward throughout the move.
  • Press the weights directly upwards until your arms are straight and the weights are above your head.

Wide grip lat pull down

15 x 2

  • Adjust the pad so it sits on your thighs to minimise movement.
  • Hold he bar with a wide grip, looking forward with your torso upright.
  • Retract your shoulder blades and pull the bar down in front of you to your upper chest (for the underhand variation change grip).

Barbell bicep curls

10 x 2

  • Stand up with your torso upright while holding a barbell at a shoulder-width grip.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
  • Then slowly release the bar to the start position.

Incline bench press

8 x 2

  • Position your body on an incline bench on a 30-45 degree angle.
  • Grab a barbell with an overhand grip that’s shoulder-width apart and hold it above your chest.
  • Extend arms upward.
  • Lower the bar straight down in a slow, controlled movement to your chest.

Face pulls

10 x 2

  • Set up a cable machine with a double-rope attachment fixed to the high position.
  • Hold the handle in an overhand grip (palms facing the floor) and hold it with your arms fully extended out in front of you.
  • Being the double rip towards your forehead and squeeze your shoulder blades together.
Work

make a change.

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