Thursday, November 11, 2021

Workout 9

 

 

Warm up to heavy lifts. Three day split routine.

Monday a.m.

Deadlift 4 sets 10 reps

Bench leg extension 4 sets 20 reps

Squat 4 sets 3-6 reps

Bench leg curl 4 sets 10 reps

Lunges 4 sets 10 reps


Monday p.m.

Calf raise 1 set 6 min

Calf raise Max contraction 1 set 45-60 seconds



Wed. 3 Sets Per Exercise

Shoulder shrugs: 25 reps

Clean, press, and hold: 45-60 seconds

Bench press: 3-6 reps

Dumbbell row: 3-6 reps

Bicep curl: 3-6 reps

One-arm triceps extension: 10-15 reps

Bicep curl (overhand grip): 10 reps

Sitting wrist curl (underhand grip): 15 reps


Friday. 3 Sets Per Exercise

Decline push ups: 10-20 reps

Push ups wide handed: 10-20 reps 

Knuckle push ups: 10-20 reps

Close hand push ups: 10-20 reps

Finger push ups: 10-20 reps


Abs. Tuesday, Thursday, and Saturday. 3 Sets Per Exercise


Sit ups-20 reps

Lying double leg raises-20 reps

Side bridges-20 reps

Butterfly curl-up with twist-20 reps

Back crunch-20 reps


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