# body recomp summer

The goal is to improve your body composition! Let’s get it🏋

## Lower body #1

heavy day

### Workout

- 4 × 1 Hip Thrust - Barbell
- 3 × 1 Clean Deadlift - Barbell
- 3 × 1 Split Squat (Bulgarian)
- 3 × 1 Glute Kickback - Cable


## Lower body #2

Hip Thrust (Single-Leg) · Deadlift (Single-Leg) · Leg Press · Squat (Front) · Split Squat (Bulgarian)

### Workout

- 1 × 0 Hip Thrust (Single-Leg) - Body Only
- 1 × 0 Deadlift (Single-Leg) - Kettlebell
- 1 × 0 Leg Press - Machine
- 1 × 0 Squat (Front) - Kettlebell
- 1 × 0 Split Squat (Bulgarian)


## Upper body #1

Pull-Up (Band-Assisted) · Bench Press · Ring Row · Knee Push-Up

### Workout

- 3 × 1 Pull-Up (Band-Assisted)
- 3 × 1 Bench Press - Machine
- 3 × 1 Ring Row - Gymnastic Rings
- 3 × 0 Shoulder Press (Seated) - Dumbbell


## Upper body #2

Row (Wide)

### Workout

- 3 × 1 Row (Vertical)
- 5 × 6-8 Shoulder Press (Seated) - Dumbbell