# Strong Back, Big Bunda

Building a strong and mobile body focusing on shoulder mobility, strength, glute growth and cardio 


## Upper Push & Cardio

Bench Press · Landmine Press (Single-Arm) · Chest Press (Incline) · Lateral Raise (Standing) · Face Pull · Triceps Extension · Row machine · Chest Doorway Stretch · Shoulder Stretch (Cross-Body) · Child's Pose

### Warm up


### Workout

- 4 × 8-10 Bench Press - Dumbbell
- 3 × 10 Landmine Press (Single-Arm) - Barbell
- 3 × 10-12 Chest Press (Incline) - Machine
- 3 × 12-15 Lateral Raise (Standing) - Cable
- 3 × 15 Face Pull - Cable
- 3 × 12 Triceps Extension - Cable Rope
- 1 × 1 Row machine
- 1 × 1 Chest Doorway Stretch
- 1 × 1 Shoulder Stretch (Cross-Body)
- 1 × 1 Child's Pose

### Main lifts


### Cardio finisher


### Cool down


### Workout


## Lower body #1 (glute focus)


## Upper Pull & Glute finisher


## Lower body #2 (hamstrings/unilateral)