Demetria Training

Day 1 Glutes & Hams

-Warm up with bands 

-Abduction 4x20 (lean forward to target upper glute) 

-Hip thrust 5x10-12 (find a sweet spot with weight. You want to make sure you’re feeling it in your glutes. More weight is not better. Also, make sure to go slow. Can use a hip thrust machine or bar bell.

-Cable glute kickback 4x15 on each side 

-Reverse back squat 4x 12 

-Lying leg curl curls 4x15 

Day 2 Shoulders 

-Warm up seated lateral raise machine 2x15 (light)

-Arnold press 4x10-12

- Dumbbell Front raises 4x10 

-Seated lateral raises 4x15 

-Rear delt fly machine 4x10

Day 3 Back & Bíceps 

-Warm-up assisted pull-up machine 2x3-5

-Lat pull down 4x15 (wide grip) 

-Seated rows rows 4x12

-Cable pullover 4x12 

Barbell bicep curl 4x12-15 

Day 4 Glute/hamstring 

Glute warm up 

-Hip thrust 4x12-15 

-Dumbbell sumo squat 4x12 

-Dumbbell RDL 4x15 

-Cable kickback 4x15 each side 

Day 5 

Shoulders 

-Warm up: run the rack lateral 2x. Start with 5 pounds 8 reps, 10 pounds 8 reps, 12 pounds 8 reps then back down. 10 pounds 8 reps, 5 pounds 8 reps.

Going up and then back down counts as one rep.

-Face pulls 4x15 

-Cable lateral raise 4x12 on each side 

-Dumbbell shoulder press 4x12-15

-Dumbbell Front raise 4x12