WEEK OF WORKOUTS// full workout split AND dynamic warmups скачать в хорошем качестве

WEEK OF WORKOUTS// full workout split AND dynamic warmups

As highly requested! A new week of workouts!!! ONLINE WORKOUT PROGRAMS AND COACHING: https://www.ironangels.com/eryndizerega Follow me on social media: https://linktr.ee/eryndizerega Leg Day 1: Barbell Back squats: 4 sets x 6, 5, 3, 2-3, 8 reps Hip thrusts: 4 sets x 8-10 reps Smith machine bulgarian split squats: 4 sets x 8 reps Single leg hamstring curls 4 sets x8 reps Leg extensions: 3 dropsets x 10,10,10 reps Back and biceps: Lat pull-down: 4 sets x 8-10 reps Single arm machine row: 4 sets x 8-10 reps DB bent over rear delt flys: 4 sets x 8-10 reps Hyperextensions: 3 sets x 12 reps EZ bar cable curls: 4 sets x 10 reps Cable single arm hammer curls: 4 sets x 10 reps Leg Day 2: Hack squat: 4 sets x 8-10 reps (last set drop set 5, 8, 10) Cable kickbacks: 3 sets x 10 reps Heel elevated smith machine goblet squat: 4 sets x 8-10 reps Single leg hamstring curl: 4 sets x 8-10 reps Leg extensions: 3 dropsets x 10,10,10 reps Chest, shoulders, triceps: Incline plate loaded chest press: 4 sets x 8-10 reps DB OH press: 4 sets x 8-10 reps Tricep cable pushdown: 4 sets x 10 reps Cable decline chest flys: 4 sets x 10 reps Cable crossover lateral raises: 4 sets x 10 reps DB neutral grip skull crushers: 4 sets x 10 reps