Let’s grow a peach!

Training: 3x a week

Cardio: once a week for 45 mins with core/mobility exercises

Be sure to review the exercises before training so that you’re familiar and aren’t wasting time during your session

You can work the training into the schedule however you like. Please be sure to have at least 2 active rest days ( no training or cardio)

*Please choose a challenging weight. If something feels off, stop immediately to avoid injury*

Day 1: Shoulders, Chest, Triceps

Shoulder Press Machine 4x10

Rear Delt fly 3x10

Chest Fly 3x10

Lateral Raises 4x10

Cable Tricep Pull Down 3x10-12

Day 2: Lower Body

Glute Warm-up (2-3 times)

Hip Abduction 3x15

Leg Press machine 4x10-12

Leg Curl lying or seated 3x12 (slow tempo and hold at the curl for 2 seconds)

Goblet Squat 4x12 (turn toes out to take pressure off knees)

Day 3: Back & Biceps

Lat Pull Down 4x10-12

Pull Over 3x10-12

Seated Cable Rows 4x10-12

Cable Bicep Curl 4x12

Single Arm Dumbbell Row 4x10 (each arm)

Day 4: Core, Balance/Stability, & Cardio

Lying Leg Raises 3x10

Plank 3x15-20 seconds

Single Leg Bodyweight Dead Lift (use a wall for balance) 3x20 (1o on each leg)

Walking Lunges Body Weight 3x20 (1o on each leg)

Cardio 45 mins