'Today Featured workout is from my very own ‘Phase 3’ Hybrid Workout, available on the workout builder (see link below). 1. Pull Ups - 3 sets x ( 5.5.5 ) **These are cluster sets. I perform 5 reps starting at 15lbs, rest for 20 seconds, dropping to 10lbs for set 2, finishing on 5lbs. 2. Weighted Glute hyperextensions - 3 sets x 12 reps (Tempo 2112) 3. Seated Glute Abduction - 3 sets x 15 reps (Tempo 1112) 4. Biceps Curls 21’s - 3 sets x Sets 31 reps ( 7 bottom range , 7 top range, 7 full range) 5. Triceps Ezy bar Skull Crushers - 3 sets x 10 reps (Tempo 3211) 6. Leg Extension - 3 sets x 15 reps ( toes out, toes neutral) 7. Tall Kneeling Parlof Press - 3 x 12 reps (Tempo 1113) Interested in the workout builder ? Sign up to our Gold Membership Program for only $12.99 per month! This gives you access to the workout builder, discussed in the video, where you can choose from an unlimited number of training programs to suit different goals and difficulty levels. The memberships also include weekly Q&A where you can have all your questions answered every week by Layne himself. The memberships also give you access a plethora of exclusive articles and videos on nutrition and training from some of the top experts in the world, as well as webinar replays from all the Q&A’s and videos we provide. Links & Inquiries: http://www.biolayne.com http://www.contestprepbook.com http://www.hbnutrition.com.au Accredited Practicing Dietitian APD. Holly Baxter Ms. Dietetics Bs. Food Science & Nutrition Online Nutrition & Physique Coach 2x Natural World Champion Fitness Model For all coaching inquiries, please email me
Tags: upper body workout , Bikini workout , IFBB , wbff , ifbb bikini , holly baxter , theresa miller , fitness diva
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