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WEEK OF WORKOUTS: ALIVE 2.O program – week 4
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MONDAY: WEEK 4 DAY 1
– barbell hip thrusts
– pause barbell hip thrusts
– db bulgarian split squats left and right
– cable pull throughs
– db step ups left and right
– side glute bridge left and right
TUESDAY: WEEK 4 DAY 2
– band assisted chin-up
– conventional deadlift
– bent over underhand barbell row
– seated hammer curl
– seated cable row
– superset: straight arm cable pulldown to bicep cable curl
THURSDAY: WEEK 4 DAY 4
– sumo deadlifts
– barbell hip thrusts
– RDL’s
– standing cable hip abduction right and left
– stability ball hamstring curl
– dumbbell calf raises
FRIDAY: WEEK 4 DAY 5
– seated arnold press
– close grip chest press
– leaning lateral raises left and right
– tricep cable pushdown
– superset: high pull to bent over wide and high row
SATURDAY: WEEK 4 DAY 6
– barbell back squat
– b-stance hip thrusts right and left
– cable lat pulldown
– lateral raises
– 3S eccentric leg extensions
– hammer to wide rotating bicep curl
– glute-dominant dumbbell back extensions
– sprinters crunch
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Editing – @ittostudios
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