From c8e74f8a51ded51f25617f7f5d5b57cd80b76214 Mon Sep 17 00:00:00 2001 From: zleyyij Date: Mon, 16 Oct 2023 09:53:03 -0600 Subject: [PATCH] vault backup: 2023-10-16 09:53:03 --- personal/workout.md | 13 +++++++++++-- 1 file changed, 11 insertions(+), 2 deletions(-) diff --git a/personal/workout.md b/personal/workout.md index 6201c82..3069a9c 100644 --- a/personal/workout.md +++ b/personal/workout.md @@ -24,11 +24,20 @@ | hip abduction | 4 | 10 | | lying leg curls | 3 | 10 | | leg extensions | 4 | 10 | +| calf raises (dumbbell, seated, belted) | 4 | 10-12 | | OPTIONAL: hip thrusts | 3 | 12 | # Back and Biceps (Pull) | Exercise | Sets | Reps | | -- | -- | -- | -| Incline dumbbell row | 3 | 8-10 | -| Pullups (or variation: banded, ) +| incline dumbbell row | 3 | 8-10 | +| pullups (or variation: banded, negative) | 3 | 5-12 | +| wide grip lat pulldown | 4 | 10 | +| seated cable row | 4 | 10 | +| underhand barbell row | 3 | 12-15 | +| straight arm lat pushdown | 3 | 12-15 | +| face pulls | 3 | 10-12 | +| barbell shrug | 3 | 10-12 | +| dumbbell zottman curl | 3 | 8 | +| dumbbell hammer curl