WORKOUT ⬇️

1️⃣ Bulgarian squats 3x12 ea
2️⃣ Decline Push up 3x15

3️⃣ DB Bench Press 3x15/12/10
4️⃣ Rope Pushdown 3x12
5️⃣ Rope Hammer Curl 3x15

6️⃣ RDL 3x10 (slow negative)
7️⃣ DB Lateral Raise 3x15
8️⃣ Renegade row 3x10 total 

9️⃣ Reciprocating Curl 3x20
1️⃣0️⃣ Close stance push up 3x failure

Bulgarian Squat

Decline Push up

Superset

Dumbbell Bench Press

Rope Hammer Curl

Rope Tricep Pushdown

Circuit

Dumbbell RDL

Dumbbell Lateral Raise

Renegade row

Reciprocating Hammer Curl

Close stance push up

Arms

FULL BODY
40 min.

DUMBBELL- FULL BODY
45 min

FULL BODY 40 min.

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