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zleyyij 2023-10-16 09:53:03 -06:00
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personal/workout.md
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@ -24,11 +24,20 @@
| hip abduction | 4 | 10 | | hip abduction | 4 | 10 |
| lying leg curls | 3 | 10 | | lying leg curls | 3 | 10 |
| leg extensions | 4 | 10 | | leg extensions | 4 | 10 |
| calf raises (dumbbell, seated, belted) | 4 | 10-12 |
| OPTIONAL: hip thrusts | 3 | 12 | | OPTIONAL: hip thrusts | 3 | 12 |
# Back and Biceps (Pull) # Back and Biceps (Pull)
| Exercise | Sets | Reps | | Exercise | Sets | Reps |
| -- | -- | -- | | -- | -- | -- |
| Incline dumbbell row | 3 | 8-10 | | incline dumbbell row | 3 | 8-10 |
| Pullups (or variation: banded, ) | 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