RackFan

It takes 2 weeks to form new habits it’s never to late

Happy MLK Day
Super set pull ups with dips
5x5

1/12/23 lunch time pump
Front side and rear lateral raises 4x10 super sets
Cable face pulls 4x20

1/9/23
30 minutes exercise bike
Db row 6x6
Rack pulls off first pin 6x6
Seated rows 6x6
Hammer curls 3x16

1/7/23
Decline bench 5x15
Incline bench 5x8
Db flat bench 3x10
Pull overs 3x10

1/6/22
Ab roller 5x10
Ab sliders 5x10
Hyper extensions 5x10
Standing Db curls 3x16
Front laterals 3x16
Side laterals 3x16

1/4/23
Preacher curls 3x16
Wrist roller 6 to failure
Super set pull ups and dips 5x10

1/3/23
Knee ups 4x10
Torso twist with  medicine ball 4x10
DB stiff leg deadlifts 4x10
Leg press 6x6
Reverse DB lunges 6x6
Seated calf raises 3x25
Hex bar squat 3x8

1/2/23 work out
30 minutes exercise bike
4x10 Roman chair sit ups
4x10 hyper extensions
4x10 front delt raises
4x10 side lateral raises
4x10 rear lateral raises
6x6 Landmine shoulder press
4x10 Landmine rear delt row

12/31/22 workout “volume”
6x6 DB rows
6x6 Rack pulls off first pin
3x16 DB hammer curls
Follow for more of my workouts