Gym
Muscle group names
- Shoulders
- Upper back
- Lower back
- Bicep
- Tricep
- Forearm
- Abs
- Glutes
- Quads
- Hamstring
- Calves
DAY 1
Arms
| Exer |
Rep |
Set |
Weight |
| Bicep Curl |
12 |
2 |
20 lb |
| Tridip |
12 |
2 |
Body |
| Pullup |
? |
? |
Body |
Shoulder
- 100 sec plank with arms straight
| Exer |
Rep |
2 |
Weight |
| DmBel Shldr Prs |
12 |
2 |
20 lb |
DAY 2
Legs
| Exer |
Rep |
Weight |
| Squat |
15 |
20 lb |
| Lunge |
10 each leg |
8 lb each hand |
| Calf raise |
15 |
Body |
DAY 3
Back
| Exer |
Rep |
Weight |
| 1 arm dmbel row |
10 |
20 lb |
| Superman |
10 |
Body |
Abs
| Exer |
Rep |
| Elbow plank |
100 sec |
| Bike crunch |
20 |
| Hang leg raises |
5 |
Chest
| Exer |
Rep |
| Slow push up |
(5) Counts 4, 8, 16, 8, 4 |
| Push away |
10 |
| Chest dip |
10 |
Decorations
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Bonus decorations
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- Tridip
- Pull up
- ShldrPrs
- Squat
- Lunge
- Calf raise
- 1 arm dumbell row
- Superman
- Elbow plank
- Bike crunch
- Hanging leg raises
- Push up
- Push away
- Chest dip
