Hammies By Nami workout guide - template example PDF

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No4. The Program WARM UP ROUTINE Begin with ten minutes of low intensity cardio before moving on to a dynamic warm up. Perform 10 – 15 reps each side of the exercises provided below. Repeat the dynamic warm up 2 – 3 times.

FRONT TO BACK LEG SWINGS

FORWARD ARM CIRCLES

SIDE TO SIDE LEG SWINGS

BACKWARD ARM CIRCLES

OPEN AND CLOSE GATE

CROSS BODY ARM SWINGS

INCH WORMS

LUNGE WITH TWIST COOL DOWN ROUTINE

WEEK 1 LEGS Barbell Back Squats 12 x 4 Banded Bar Hip Thrust 10 x 4 Sumo Deadlifts 10 x 4 Dumbbell Straight Leg Deadlift into Squat 10 x 4 Single Leg Sideways Press 10 each x 3 Banded Glute Bridge Finsher AMRAP x 3 BACK & ARMS Barbell Bent Over Rows 10 x 4 Barbell Bicep Curls 10 x 4 Lat Pull Down 10 x 5 Cable Tricep Pushdown 10 x 4 Cabe Face Pulls 12 x 4 Dumbbell Hammer Curls 8 each x 3 Bent Over Single Arm Tricep Extension 10 each x 3 LEGS Pulsing Barbell Back Squat 10 x 4 Laying Leg Press 12 x 4 Landmine Squats 10 x 4 Cable Glute Pull Throughs 12 x 4 Dumbbell Romanian Deadlift 10 x 4 Bulgarian Split Squats 10 x 3 Weighted Side Lunges 10 each side x 3 Banded Glute Bridge Burnout AMRAP x 3

Now that you have put in the hard work – it is time to bring your body back to a resting state. The cool down routine is for you to shape to your needs. Cool down can include lower intensity cardio, static stretching or foam rolling. Pay attention to what feels ‘tight’ and areas o the body that need more attention. Making sure to breath and push deep into stretches you feel are necessary.

CHEST & SHOULDERS Dumbbell Front Raises 10 x 4 Dumbbell Lateral Raises 10 x 4 Barbell Upright Row 10 x 4 Dumbbell Pec fly 10 x 4 Seated Dumbbell Shoulder Press 12 x 4 Push Ups AMRAP x 3

WEEK 2 LEGS

LEGS

Barbell Box Squats 12 x 4 Barbell Curtsey Lunge 10 each x 4 Straight Leg Deadlifts 10 x 4 Banded Jump Squat 15 x 4 Cable Side Kicks 10 each x 3 Elevated and Banded Goblet Squat 12 x 4

Pulse Barbell Back Squat with Bands 10 x 4 Single Leg Dumbbell Hip Thrust 10 each x 3 Romanian Deadlift into Jump Squat 10 x 4 Dumbbell Air Squat with Bands 10 x 3 Barbell Lunge into Kick Back 10 each x 3 Cable Kickbacks 10 each x 4

BACK & ARMS

CHEST & SHOULDERS

Single Arm Bent Over Row 10 x 3 Crossbody Curls 8 each x 4 Reverse Grip Lat Pulldown 12 x 5 Cable Single Arm Tricep Extension 10 each x 3 Plate Overhead Tricep Extension 10 x 4 Barbell Bicep Curl 15 x 3

Dumbbell Arnold Press 10 x 4 Dumbbell Chest Press 12 x 4 Cable Front Raises 10 x 4 Cable Pec Fly 10 x 4 Barbell Upright Row 12 x 4 Dumbbell Lateral Raises 10 x 3

WEEK 3 LEGS Barbell Glute Bridge 10 x 4 Sumo Barbell Deadlifts 10 x 4 Dumbbell Straight Leg Deadlifts 10 x 4 Jump Squats 15 x 4 Good Mornings 10 x 4 Overhead squats with Plate 10 x 3 Crab Walks with Bands AMRAP x 4

LEGS Pulsing Barbell Box Squats 10 x 4 Banded Squats 15 x 4 Split Squats 12 each x 4 Kettlebell Sumo Deadlift 10 x 4 Hip Abductor (Bands if no machine) 20 x 4 Banded Glute Bridge with Abduction AMRAP X 4 CHEST & SHOULDERS

BACK & ARMS Reverse Grip Bent Over Rows 12 x 4 Lat Pulldown Machine 10 x 4 Plate Bicep Curls 10 x 4 Bent Over Tricep Kickbacks 12 x 4 Dumbbell Zottman Curls 8 each x 4

Dumbbell Around the World 10 x 4 Dumbbell Pec Fly 10 x 4 Barbell Behind Head Shoulder Press 10 x 4 Chest Press 10 x 4 Cable Machine Upright Rows 12 x 4 Dumbbell Reverse Fly 10 x 3

WEEK 4 LEGS

LEGS

Banded Squat to Good Morning 10 x 4 Kettlebell Swings 12 x 3 Elevated Pulse Squat with Dumbbell 12 x 4 Landmine paused Squats 12 x 4 Banded Crab Walks AMRAP x 4 SL Romanian Deadlift 10 each x 3

Squat to Romanian Deadlift 10 x 4 Barbell Back Squat 8 x 3 Dumbbell Straight Leg Deadlift 8 x 3 Barbell Sumo Deadlift 8 x 3 Jump Squats 15 x 4 Weighted Side Lunges 10 each x 3 Hip Abductors 15 x 4

BACK & ARMS

CHEST & SHOULDERS

Behind Head Lat Pulldown 12 x 3 Dumbbell Hammer Curls 10 x 3 Kettlebell Bent Over Rows 12 x 4 Barbell Close Grip Bench Press 12 x 4 Plate Overhead Tricep Extension 12 x 3 Assisted Pull Up 10 x 3

Military Press 12 x 3 Dumbbell Shoulder Press 10 x 3 Dumbbell Chest Press 8 x 3 Dumbbell Front Raise 10 x 4 Cable Low Fly 10 x 4 Rear Delt Fly 10 x 3...