October 25, 2021
Monday Workout
- Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
- Leg Press (medium stance, knees follow toes) 3×8
- Calves 4×12 (seated)
- Shrugs 3×8
- Seated Rows (narrow grip) 3×8
- Pull Downs 2×8 (wide grip), 2×8 (close grip)
- Sit-ups 3×25
Tuesday Workout
- Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
- Leg Press (medium stance, knees follow toes) 3×8
- Calves 4×12 (seated)
- Shrugs 3×8
- Seated Rows (narrow grip) 3×8
- Pull Downs 2×8 (wide grip), 2×8 (close grip)
- Sit-ups 3×25
Wednesday Workout
- Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
- Leg Press (medium stance, knees follow toes) 3×8
- Calves 4×12 (seated)
- Shrugs 3×8
- Seated Rows (narrow grip) 3×8
- Pull Downs 2×8 (wide grip), 2×8 (close grip)
- Sit-ups 3×25
Thursday Workout
- Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
- Leg Press (medium stance, knees follow toes) 3×8
- Calves 4×12 (seated)
- Shrugs 3×8
- Seated Rows (narrow grip) 3×8
- Pull Downs 2×8 (wide grip), 2×8 (close grip)
- Sit-ups 3×25
Friday Workout
- Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
- Leg Press (medium stance, knees follow toes) 3×8
- Calves 4×12 (seated)
- Shrugs 3×8
- Seated Rows (narrow grip) 3×8
- Pull Downs 2×8 (wide grip), 2×8 (close grip)
- Sit-ups 3×25
