I wanna write out for myself what i want to do the coming 2 weeks because i feel it will help. I looked around a little bit to see if there are different ways i can do some of my exercises and there are some. Like for example, i can start doing single leg work outs, like doing single leg RDLs with dumbbell, single leg leg press etc. I am thinking of maybe doing the single leg workouts after these two weeks are over.
Saturday - Core at home
3x15 Bicycle crunches (per leg)
3x20 Seated alternating knee tuck (per leg)
3x15 Reversed crunch
3x20 Weighted oblique twist (10 reps per side) (7.5kg)
3x15 Dumbbell side bend (per side) (10kg)
Sunday - Legs at home
5x5 Sumo Barbell Squats (8kg)
4x12 Bulgarian Split Squats (7.5>10>10>10kg)
5x5 Romanian Dead Lifts (8kg)
4x15 Hip Thrusts (20kg)
3x12 Nordic Curls
Monday - Upper body at home
1x15 Lat raises (20kg) (at gym), 2x12 (25kg)
5x5 Barbell front raise (4kg)
5x5 Bar curl (4kg)
5x5 Bent-over barbell row (14kg)
5x5 Push up shrugs
5x5 Inverted rear dealt row
3x12 Seated barbell twist (4kg)
Tuesday - Legs at gym
Warm-up cardio (20 minutes)
Hip adductors 2x12 (30kg), 2x12 (25kg)
Leg Press 1x15 (40kg), 2x12 (50kg), 1x12 (60kg), 1x2 (70kg)
Leg extension 2x12 (20kg), 2x10 (25kg)
Cable kickbacks 4x12 (5kg)
Squats 5x5 (8kg)
Hip thrusts 2x15 (10kg), 2x15 (20kg)
Wednesday - day off
Thursday - Legs at gym
Warm-up cardio (20 minutes)
Hip adductors 2x12 (30kg), 2x12 (25kg)
Leg Press 1x15 (40kg), 2x12 (50kg), 1x12 (60kg), 1x2 (70kg)
Leg extension 2x12 (20kg), 2x10 (25kg)
Cable kickbacks 4x12 (5kg)
Romanian Deadlift 5x5 (8kg)
Hip thrusts 2x15 (10kg), 2x15 (20kg)
Friday - Core at home
3x20 Bicycle crunches (per leg)
3x15 Seated alternating knee tuck (per leg)
3x15 Reversed crunch
3x20 Weighted oblique twist (10 reps per side) (5kg)
3x15 Lying side hip raises (per side)
3x10 Hanging knee raises
3x15 Dumbbell side bend (per side) (8kg)
Saturday - Legs at home
5x5 Sumo Barbell Squats (10kg)
2x12 Bulgarian Split Squats (7.5kg), 1x12 (8kg), 1x12 (10kg)
5x5 Romanian Dead Lifts (10kg)
4x15 Hip Thrusts (12kg), 2x15 (20kg)
3x12 Nordic Curls
Sunday - day off
Thursday - Legs at gym
Warm-up cardio (20 minutes)
Hip adductors 2x12 (30kg), 2x12 (25kg)
Leg Press 1x15 (40kg), 2x12 (50kg), 1x12 (60kg), 1x2 (70kg)
Leg extension 2x12 (20kg), 2x10 (25kg)
Cable kickbacks 4x12 (5kg)
Romanian Deadlift 5x5 (10kg)
Hip thrusts 2x15 (12kg), 2x15 (20kg)
Tuesday - Upper body at home
1x15 Lat raises (20kg) (at gym), 2x12 (25kg)
5x5 Barbell front raise (5kg)
5x5 Bar curl (5kg)
5x5 Bent-over barbell row (16kg)
5x5 Push up shrugs
5x5 Inverted rear dealt row
3x12 Seated barbell twist (6kg)
Wednesday - Legs at home
5x5 Sumo Barbell Squats (12kg)
1x12 Bulgarian Split Squats (8kg), 2x12 (10kg), 1x12 (12kg)
5x5 Romanian Dead Lifts (12kg)
2x15 Hip Thrusts (14kg), 2x15 (20kg)
3x12 Nordic Curls
Thursday - day off
Friday - Legs at gym
Warm-up cardio (20 minutes)
Hip adductors 2x12 (30kg), 2x12 (25kg)
Leg Press 1x15 (40kg), 2x12 (50kg), 1x12 (60kg), 1x2 (70kg)
Leg extension 2x12 (20kg), 2x10 (25kg)
Cable kickbacks 4x12 (5kg)
Romanian Deadlift 5x5 (12kg)
Hip thrusts 2x15 (14kg), 2x15 (20kg)
Saturday - Core at home
3x20 Bicycle crunches (per leg)
3x15 Seated alternating knee tuck (per leg)
3x15 Reversed crunch
3x20 Weighted oblique twist (10 reps per side) (5kg)
3x10 Hanging knee raises
3x15 Dumbbell side bend (per side) (8kg)
Sunday - Legs at home
5x5 Sumo Barbell Squats (12kg)
1x12 Bulgarian Split Squats (8kg), 2x12 (10kg), 1x12 (12kg)
5x5 Romanian Dead Lifts (12kg)
2x15 Hip Thrusts (14kg), 2x15 (20kg)
3x12 Nordic Curls
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