Wednesday, December 22, 2021

Workout 12

 

Week 1 Monday

Turkish get-up, sets 3, reps 10

Squat, sets 5, reps 3-6

Bench leg curl, sets 5, reps 10

Bench leg extension, sets 5, reps 20

Calf raise, sets 1, reps 6 min.


Week 1 Wednesday

Weight fly, sets 5, reps 15-23

Bench press, sets 5, reps 3-6

Push-ups, sets 5, reps 10-20

Dumbbell kickback, sets 4, reps 10-15

One-arm triceps extension, sets 4, reps 10-15 

Dips, sets 5, reps 10


Week 1 Friday

Barbell standing bicep curl, sets 5, reps 3-6 

Dumbbell bicep curl, sets 5, reps reps 10

Preacher curl, sets 5, reps 10 

Hammer curl, sets 5, reps 10

Overhand bicep curl, 3 sets, reps 10

Sitting wrist curl 3, sets, reps 15

 Finger push ups, sets 3, reps 10 

Week 2 Monday

Dumbbell row-sets 4, reps 3-6

Barbell row-sets 4, reps 10

Deadlift-sets 4, reps 3-6

Squat-sets 4, reps 3-6

Bench leg extension-sets 4, reps 20

Calf raise-sets 1, reps 6 min.



Week 2 Wednesday

Shoulder shrugs-sets 4, reps 25

Kettlebell front raise-sets 5, reps 10

Bench press-sets 5, reps 3-6

Bench press inverted-sets 5, reps 10-15

Military press-sets 5, reps 10

Behind overhead press(high partial reps)-sets 5, reps 10




Week 2 Friday

Seated overhead dumbbell extension-sets 5, reps 3-6

Dumbbell kick back/Bicep curl-sets 4, reps 10-20

One-arm tricep extension/Bicep curl-sets 4, reps 10-20

Lying cross-face tricep extension/Bicep curl-sets 4, reps 10-20




Tuesday, Thursday, and Saturday. Three sets each. Twenty reps each.

Bicycle crunch

Reverse crunch

Crunch

Side crunch

Back crunch


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