Thursday, November 11, 2021

Workout 11

 


Monday

Squats-Sets 6-12 Reps 3-6

Lunges-Sets 1 Reps 10

Hack squat-Sets 1 Reps 10

Deadlift-Sets 1 Reps 3-6

Bench leg extension-Sets 1 Reps 20

Bench leg curl-Sets 1 Reps 10

Lying front leg lift-Sets 1 Reps 30

Lying side leg lift-Sets 1 Reps 30


Wednesday

Turkish get-up-Sets 3 Reps 10

Calf raise-Sets 1 Reps 6 min.

Calf raise (max contraction)-Sets 1 Reps 45-60 sec.


Friday

Bench press-Sets 6-12 Reps 3-6

Shoulder shrugs-Sets 1 Reps 25

Dumbbell row-Sets 1 Reps 3-6

Weight fly-Sets 1 Reps 15-23

Dumbbell side arm lifts-Sets 1 Reps 10-15

Bicep curl-Sets 1 Reps 3-6

Dumbbell kickback-Sets 1 Reps 10-15

Bicep curl (overhand grip)-Sets 1 Reps 10

Sitting wrist curl (underhand grip)-Sets 1 Reps 15

Finger push-ups-Sets 1 Reps 10


Tuesday, Thursday, Saturday

Three sets each for the abs with 20 reps

Ab-roller

Sit ups

Lying double leg raises

Reaching crunch

Back crunch

No comments:

Post a Comment

My Goodreads Reviews

Ronald L. Bunch Jr.'s books on Goodreads
Timothy and the Dragon: A Children's Story Timothy and the Dragon: A Children's Story
reviews: 1
ratings: 3 (avg rating 4.33)

I Am A Man As I Should Be: Poem Book 1 I Am A Man As I Should Be: Poem Book 1
ratings: 1 (avg rating 5.00)

Heavenly Glade Haiku The Book Heavenly Glade Haiku The Book
ratings: 1 (avg rating 4.00)

Lead All Souls To Heaven God Lead All Souls To Heaven God
ratings: 1 (avg rating 4.00)

Goodreads

Comments