vault backup: 2023-10-16 12:25:31

personal/workout.md

@@ -43,8 +43,31 @@
 | dumbbell hammer curl | 3 | 8 |
 | dumbbell bicep curl | 3-4 | 8 |
 
-# Legs (alternate exercises)
-
+# Upper Body
 | Exercise | Sets | Reps |
 | -- | -- | -- |
-| bulgarian split squats | 3 | 8-12 | 
+| dumbbell bent over row | 4 | 8-12 |
+| seated dumbbell military press | 4 | 8-10 |
+| incline dumbbell bench press | 4 | 8-12 |
+| high to low cable crossovers | 4 | 10-12 |
+| cable overhead tricep extensions | 3 | 8-12 |
+| dumbbell bicep curl | 4 | 8 |
+
+# Abs (do after workout)
+| Exercise | Sets | Reps |
+| -- | -- | -- |
+| plank | 2 | 1-2min| 
+| alternating half leg raises w/ hold above ground | 2 | 15-20 |
+
+# Schedules
+## 6 day
+1. push
+2. legs
+3. pull
+4. cardio
+5. legs
+6. upper body
+
+
+
+