Workout: 20 January 2025

Gym Workout

Warm up: 3 rounds:

1. 10 light-moderate weight Romanian dead lifts
2. 10 barbell curls light weight

Workout:

1. Bench press 4 sets of 8 starting around 65% of max and increasing
2. Heavy single arm DB rows & super set bent over light weight reverse flys, 3 sets of 10-12 for each
3. Moderate weight DB skull crushers & super set moderate-heavy weight hammer curls, 3 sets of 10-12 for each

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them), superset 18 walking lunges, each leg (again using dumbbells if you have them)
2. 3 rounds: as fast as you can
   50 supermans
   40 sit ups
   30 push ups