Workout Plans
Push-Pull-Weighted-Pushup thumbnail
Ahmed Klink / M+F Magazine
Ahmed Klink / M+F Magazine

Day 4 : Thursday: Heavy Posterior

Equipment Yes

Exercise 1

Trap-Bar Deadlift You'll need: Trap Bar How to
Trap-Bar Deadlift thumbnail
5 sets
5 reps
-- rest

Exercise 2

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
-- sets
-- reps
-- rest

Exercise 3

One-arm Dumbbell Row You'll need: Dumbbells How to
One-arm Dumbbell Row thumbnail
5 sets
5 reps
-- rest

Exercise 4

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
5 sets
5 reps
-- rest

Exercise 5A

Barbell Shrug You'll need: Barbell How to
Barbell Shrug thumbnail
3 sets
10 reps
-- rest

Exercise 5B

Good Morning You'll need: No Equipment How to
Good Morning thumbnail
3 sets
10 reps
-- rest

Exercise 5C

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
10 reps
-- rest
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