I’m going to give you a list of 8 exercises that basically cover your entire body
AND
An EASY TO FOLLOW (but still HIGHLY EFFECTIVE) 3 Day Workout Plan to go along with the list
If you follow this, you are DESTINED to get JACKED 🤝
Let’s go 💪🏻👇🏻
Exercise 1: Hack Squats
Exercise 2: 45° Extensions
Exercise 3: Seated Chest Press Machine
Exercise 4: Seated Machine OHP
Exercise 5: Wide Grip Lat Pull-Downs
Exercise 6: Chest Supported T Bar Rows
Exercise 7: Dip Machine
Exercise 8: Seated Dumbbell Curls (Upper Arm Support is preferred)
The Workout Plan:
𝗗𝗔𝗬 𝟭: 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔
Exercise 1: Hack Squats — 2x5-10 @ ~1 RIR
Exercise 2: 45° Extensions — 2x5-10 @ ~1 RIR
Exercise 3: Sternal Pecs Machine Press — 2x5-10 @ ~1 RIR
Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ ~1 RIR
Exercise 5: Seated Machine OHP — 2x5-10 @ ~1 RIR
Exercise 6: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ ~1 RIR
Exercise 7: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 2x5-10 @ ~1 RIR
Exercise 8: Dip Machine — 2x5-10 @ ~1 RIR
𝗗𝗔𝗬 𝟮: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢
𝗗𝗔𝗬 𝟯: 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕
Exercise 1: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ ~1 RIR
Exercise 2: Sternal Pecs Machine Press — 2x5-10 @ ~1 RIR
Exercise 3: Wide Grip Lat Pull-Down — 2x5-10 @ ~1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ ~1 RIR
Exercise 5: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 2x5-10 @ ~1 RIR
Exercise 6: Dip Machine — 2x5-10 @ ~1 RIR
Exercise 7: 45° Extensions — 2x5-10 @ ~1 RIR
Exercise 8: Hack Squats — 2x5-10 @ ~1 RIR
𝗗𝗔𝗬 𝟰: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢
𝗗𝗔𝗬 𝟱: 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖
Exercise 1: Dip Machine — 2x5-10 @ ~1 RIR
Exercise 2: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 2x5-10 @ ~1 RIR
Exercise 3: Seated Machine OHP — 2x5-10 @ ~1 RIR
Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ ~1 RIR
Exercise 5: Sternal Pecs Machine Press — 2x5-10 @ ~1 RIR
Exercise 6: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ ~1 RIR
Exercise 7: Hack Squats — 2x5-10 @ ~1 RIR
Exercise 8: 45° Extensions — 2x5-10 @ ~1 RIR
𝗗𝗔𝗬 𝟲: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢
𝗗𝗔𝗬 𝟳: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢
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