WBFF Diva Bikini Pro Davina Tombs Workout Program.



Monday: Lower Body


Barbell back squat: 3 sets x 15 reps


Lying ham curl: 3 sets x 15 reps


Stiff leg deadlift: 3 sets x 15 reps


Leg press: 3 sets x 15 reps


Barbell lateral lunge: 3 sets x 15 reps


Glute bridge: 3 sets x 15 reps


Standing calf raises: 3 sets x 15 reps



Tuesday: Upper Body


Narrow grip chins: 3 sets x 15-20 reps


Incline dumbbell press: 3 sets x 15-20 reps


Lat pull down: 3 sets x 15-20 reps


Cable rear delts: 3 sets x 15-20 reps


Tricep dips: 3 sets x 15-20 reps


Bicep curls: 3 sets x 15-20 reps



Wednesday: Rest


Thursday: Lower Body


Barbell sumo deadlift: 3 sets x 15-50 reps


Dumbbell walking lunges: 3 sets x 15-50 reps


Wide leg press: 3 sets x 15-50 reps


Hamstring curl: 3 sets x 15-50 reps


Heel raised squats: 3 sets x 15-50 reps


Hip thrusts: 3 sets x 15-50 reps



Friday: Upper Body


Shoulder width pull downs: 3 sets x 15 reps


Dumbbell chest press: 3 sets x 15 reps


Cable row: 3 sets x 15 reps


Military press: 3 sets x 15 reps


Hammer curls: 3 sets x 15 reps


Trx row: 3 sets x 15 reps


Trx press up: 3 sets x 15 reps



Saturday


Metcon... Various circuits, 40 secs on 20 secs off, 3x sets


Sunday: Rest