Week of workouts 10 weeks out! Come workout with me | My workout routine скачать в хорошем качестве

Week of workouts 10 weeks out! Come workout with me | My workout routine

ONLINE WORKOUT PROGRAMS AND COACHING: https://www.ironangels.com/eryndizerega Follow me on social media: https://linktr.ee/eryndizerega Back Day- Conventional deadlifts: 4 sets x 5 reps Lat pull downs: 4 sets x 8 reps (last set dropset 8,10,15 reps) Chest supported single arm pull-down: 4 sets x 8 reps Close grip seated cable row: 4 sets x 8 reps DB single arm row: 4 sets x 8 reps Shoulders and Biceps: DB OH press: 4 sets x 8 reps Superset: Cable front raises and DB lateral raises: 4 sets x 10 reps Machine rear delt fly: 4 sets x 10 reps Superset: EZ bar curl and DB bicep curl: 4 sets x 10 reps Cable hammer curls 4 sets x 10 reps Quads and calves: Barbell back squat: 4 sets x 5 reps Leg press: 4 sets x 8 reps (last set drop set 5, 10, 15 reps) Hack squat: 4 sets x 8 reps (last set drop set 5, 10, 15 reps) Superset: Sissy squats DB and lunges DB: 4 sets x 8 reps Leg extensions: 4 sets til failure Machine calf raises: 4 sets x 12 reps Chest and Biceps: Barbell bench press: 4 sets x 5 reps Incline DB chest press: 4 sets x 8 reps Decline chest press machine: 4 sets x 8 reps Decline cable flys: 4 sets x 8 reps Superset: Cable tricep push downs and cable overhead extensions: 4 sets x 10 reps Glutes and Hamstrings: Standing abduction machine: 4 sets x 10 reps Power squat machine: 4 sets x 8 reps Machine hip thrust: 4 sets x 8 reps Superset: Step ups and Dumbbell RDL 4 sets x 8 reps Single leg hamstring curl: 4 sets x 8 reps