45 Min POSTERIOR CHAIN WORKOUT with DUMBBELLS | 6 Week Build Series - Day 8

 



💪 Target Muscles: Back, Rear Delts, Hamstrings, Calves, Glutes ⏱ Duration: 45 Min 45 sec work | 20 sec rest | Tri-Set Finisher | Day 8 - 6 Week Build 0:00 - Intro BLOCK 1 0:31 - Sumo Deadlift 1:40 - Sumo Deadlift Holds 2:50 - Heel Elevated Glute Bridge 4:01 - Single Leg Glute Bridge (Right) 5:11 - Single Leg Glute Bridge (Left) 5:58 - Round 2 (repeat) BLOCK 2 13:06 - Renegade Rows 14:11 -Reverse Lunge to RDL (Right) 15:16 - Reverse Lunge to RDL (Left) 16:20 - Good Morning 17:16 - Round 2 (repeat) BLOCK 3 22:50 - Pronated Pendlay Rows 23:55 - Superman Pulldowns 25:01 - Unilateral Rear Delt Fly (Right) 26:05 - Unilateral Rear Delt Fly (Left) 27:01 - Round 2 (repeat) BLOCK 4 32:35 - Dumbbell Hamstring Curls 33:40 - Row to RDL 34:45 - Calf Raises Toes Forward 35:54 - Calf Raises Toes Out 36:56 - Calf Raises Toes In 37:43 - Round 2 (repeat) SUPERSET FINISHER 43:36 - (a1 Alt Rows) (a2 - Lat Pulldowns)




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