Le reflet🪴

Gym

2 min read

Before workout

  • consume cacbohydrates
  • get electrolytes
  • drink enough water
  • caffein
  • sleep enough
  • songs

Workout

PPL

Day 1:

  • bench press 2sets, 5-8reps + 1 backoff set 8-12 reps
  • incline bench press 3 sets 8-12 reps
  • dumbbel flies 3 sets 12-20 reps
  • overhead press 3 sets 12-15 reps
  • lateral raise 3 sets 12-20 reps
  • cable pushdown 3 sets 12-20 reps
  • skullcrushers 3 sets 12-20 reps

Day 2:

  • Pullup 3 sets 8-12 reps
  • straight arm pulldown 3 sets 12-20 reps
  • row 3 sets 12-20 reps
  • barbell curl 3 sets 8-10 reps
  • hammer curl 3 sets 8-12 reps
  • preacher curl 3 sets 12-20 reps
  • bent over rear delts flys 3 sets 12-20 reps

Day 3:

  • squat 2 sets 5-8 reps + backoff set 8-12 reps
  • leg extensions 3 sets 12-20 reps
  • rdl 3 sets 8-12 reps
  • lunges 3 sets 12-20 reps
  • calves raise 3 sets 8-12reps

Day 4:

  • overheadpress 2 sets, 5-8 reps + 1 backoff set 8-12 reps
  • lateral raise 3 sets 12-20 reps
  • bench press 3 set 12-15 reps
  • incline bench press 3 sets 12-15 reps
  • cable flies 3 sets 12-20 reps
  • cable pushdown 3 sets 12-20 reps
  • skullcrushers 3 sets 12-20 reps

Day 5:

  • barbell row 3 sets 8-12 reps
  • seated cable row 3 sets 12-20 reps
  • lat pulldown 3 sets 12-15 reps
  • strict curl 3 sets 8-10 reps
  • cable hammer curl 3 sets 12-20 reps
  • concentration curl 3 sets 8-12 reps
  • facepull 3 sets 12-20 reps

Day 6:

  • rdl 3 sets 8-12 reps
  • Machine Hamstring curls 3 sets 12 reps
  • Machine leg press 3 sets 12-20reps
  • lunges 3 sets 12-20 reps
  • Calf raises 3 sets 12-15reps

After workout

  1. Neck Side Stretch
  2. Neck Rotation
  3. Triceps Stretch
  4. Cross Arm Stretch
  5. Overhead Side Stretch
  6. Chest Stretch
  7. Low Lunge Stretch
  8. Cat Cow
  9. Gluteal And Lumbar Rotation
  10. Lying Hamstring Stretch
  11. Lying Knee Twist Stretch
  12. Seated Hamstring Stretch
  13. Quadricep Stretch
  14. Downward Dog Stretch
  15. Forward Fold Stretch

Graph View