11/30/23

Today was a solid workout ... in and out of the gym in 45 minutes, which was great. Nice pump, enjoyed myself. 

A. 

Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x12, BW

 

B.

Lat Pulldowns (Wide Grip)

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested ran

-3x12 with 125# 

 

C.

Barbell Row

3 sets x 10-15 reps

Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 135#

 

D.

Dumbbell Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x10# 

 

E.

Barbell Curls

3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 75#

 

F.

Barbell Shrugs

3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

Plank 

3 Sets x :60

-3x10 with 285#