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Workouts
1
1x5+ Deadlifts
2
3x8-12 Pullups
3
3x8-12 Chest Supported Rows
4
5x15-20 Rear Delt Flyes
5
4x8-12 Hammer Curls
6
4x8-12 Dumbbell Curls
7
4x5, 1x5+ Bench Press
8
3x8-12 Overhead Press
9
3x8-12 Incline Dumbbell Press
10
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
11
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
12
2x5, 1x5+ Squat
13
3x8-12 Romanian Deadlift
14
3x8-12 Front squats
15
3x8-12 Leg Curls or Nordic curls
16
5x8-12 Calf Raises
17
4x5, 1x5+ Barbell rows
18
3x8-12 Pullups
19
3x8-12 TBar Rows
20
5x15-20 Rear Delt Flyes
21
4x8-12 Hammer Curls
22
4x8-12 Dumbbell Curls
23
4x5, 1x5+ Overhead Press
24
3x8-12 Bench Press
25
3x8-12 Incline Dumbbell Press
26
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
27
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
28
2x5, 1x5+ Squat
29
3x8-12 Romanian Deadlift
30
3x8-12 Front squats
31
3x8-12 Leg Curls
32
5x8-12 Calf Raises
33
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Last Modified
12/21/2022
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