notes/personal/workout.md

Chest, Shoulders and Triceps (Push)

Exercise	Sets	Reps
warmup	x	x
barbell bench press	4	8
incline dumbbell bench press	4	8
high to low cable crossover	4	10-12
seated dumbbell military press	3	10-12
dumbbell lateral raise	3	10
overhead tricep extension	3	8-12
dumbbell pullover	3	10
dumbbell fly	3	10

Legs

Exercise	Sets	Reps
warmup	x	x
barbell deadlift	4	8
barbell squat	2	8
barbell front squat	2	8
hip adduction	4	10
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, 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	3	8
dumbbell bicep curl	3-4	8

Upper Body

Exercise	Sets	Reps
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

5 day

1. push
2. legs
3. pull
4. legs
5. upper body

3 day

1. push
2. legs
3. pull

2 day

1. upper body
2. legs