Training Zone Archive - Rossell Fitness

Back
- Back Workouts
  Beginners Back Training Programmes
  - Week 1
  - Week 2
  - Week 3
  - Week 4
  Intermediate Back Training Programmmes
  - Week 1
  - Week 2
  - Week 3
  - Week 4
  Relevant Videos for Guidance
  Seated Lateral Raises Standing Lateral Raises Single Arm Dumbbell Row Wide Grip Lat Pull Down Barbell Bent Over Row Assisted Pull Ups
Bonus Workouts
- Bonus Workouts
  16 minute workouts - easy to do at home
Glutes
- Glute Workouts
  Beginners Glute Training Programmes
  - Week 1
  - Week 2
  - Week 3
  - Week 4
  Intermediate Glute Training Programmes
  - Week 1
  - Week 2
  - Week 3
  - Week 4
  Advanced Glute Training Programmes
  - Week 1
  - Week 2
  - Week 3
  - Week 4
  Exercise Video Guidance
  Lunges Walking Lunges Rear Foot Elevated Lunges Front Foot Elevated Lunges X Band Glute Activation Exercise Kettlebell Deadlift
  Body Weight Glute Bridge
Legs
- Quadriceps
  Beginners
  - Week 1
  - Week 2
  - Week 3
  - Week 4
  Intermediate
  - Week 1
  - Week 2
  - Week 3
  - Week 4
  Advanced
  - Week 1
  - Week 2
  - Week 3
  - Week 4
  Exercise Video Guidance
  Body weight squat Body weight lunge Dumbell squats Dumbell Lunges Barbell squat Barbell lunge Leg extension Step ups Squat jumps Lunge Jumps
- Hamstring Workouts
  Beginners
  Week 1 Week 2 Week 3 Week 4
  Intermediate
  Week 1 Week 2 Week 3 Week 4
  Advanced
  Week 1 Week 2 Week 3 Week 4
  Relevant Exercises Video Guidance
  Hamstring Walks (mobility) Stability Ball Hamstring Curls Good Mornings Straight Leg Dead Lifts
Shoulders
- Shoulder Workouts
  Beginners
  Week 1 Week 2 Week 3 Week 4
  Intermediates
  Week 1 Week 2 Week 3 Week 4
  Advanced
  Week 1 Week 2 Week 3 Week 4
  Exercise Guidance Videos
  Seated Dumbbell Shoulder Press Standing Dumbbell Shoulder Press Dumbbell Front Raises Rear Delt Dumbbell Flyes Standing Barbell Shoulder Press Barbell Rear Delt Row