flexin-rai

[flexin-rai]

February 27th 2023 workout:

Legs/Core

Squats 95Lbs 3x10

Leg Press 70Lbs 3x12

Walking Lunges 30Lbs 3x12

Outer Thigh Machine 105Lbs 3x12

Inner Thigh Machine 60Lbs 3x12

Seated Leg Curl 100Lbs 3x12

Leg Extension 75Lbs 3x12

Decline Plate Crunch 25Lbs 3x12

Db Calf Raises 50Lbs 4x12

L-Sits 3x10

[flexin-rai]

February 22nd 2023 workout:

Bicep/back

A1) Db Hammer Curls to OH Press 30Lbs 3x12

A2) Db Bench Rows 30Lbs 3x12

Forearm curls 60Lbs 3x12

Preacher curl machine 35Lbs 3x12

B1) Cable Curls 30Lbs 3x12

B2) Lat Pull-down 85Lbs 3x12

Low Row 85Lbs 3x12

C1) Cable Bent over row 30Lbs 3x12

C2) Dead Hangs 5x40s

[flexin-rai]

February 17th 2023 workout:

Chest/Triceps

A1) Db Bench Press 50Lbs 3x12

A2) Db Shrugs 50Lbs 3x12

B1) Db Front Raises 20Lbs 3x10

B2) Db Tricep Extensions 20Lbs 3x12

Tricep Extension Machine 70Lbs 3x12

Pec Fly Machine 85Lbs 3x12

OH bar Press 55Lbs 3x12

Decline Bench Press 95Lbs 3x12

Bench Press 95Lbs 3x12

Cable Tricep Extensions 30Lbs 3x12

Cable Fly 25Lbs 3x12

Dead Hangs 5x30s

[flexin-rai]

February 15th 2023 workout:

Bíceps/Back

A1) Db Hammer Curl to OH Press 30Lbs 3x12

A2) Db Bench Rows 30Lbs 3x12

Preacher curl machine 35Lbs 3x12

Forearm Curls 20Lbs 3x12

B1) Cable Bicep Curls 25Lbs 3x12

B2) Cable Pulldowns 70Lbs 3x12

Low Rows 85Lbs 3x12

Dead Hangs 5x30s

[flexin-rai]

February 13 2023 workout:

Legs/Core

Squats 75Lbs 3x12

Bulgarian split squats 30Lbs 3x10

Leg Press 70Lbs 3x12

Outer thigh machine 95Lbs 3x12

Inner thigh machine 60Lbs 3x12

Leg Extension 45Lbs 3x12

Leg Curl 45Lbs 3x12

L-sits 3x10

[flexin-rai]

February 3rd 2023 Workout:

Chest/Triceps

A1) Incline Push-Ups 10x20

A2) Sit-Ups 10x25

A3) Squats 10x25

B1) Db Bench Press 45Lbs 3x 12

B2) Db Shrugs 45Lbs 3x12

C1) Db Front Raises 20Lbs 3x12

C2) Db Tricep Extensions 30Lbs 3x12

Tricep Extension Machine 65Lbs 3x12

OH Press 55Lbs 3x12

Bench Press 115Lbs 3x10

Cable Tricep Extensions 30Lbs 3x12

Cable Flies 40Lbs 3x12

[flexin-rai]

Thursday 2nd 2023 Workout:

Full Body

A1) Incline push-ups 10x20

A2) Sit-ups 10x25

A3) Squats 10x25

Dead Hangs 5x30S

[flexin-rai]

February 1st 2023 workout:

Biceps/Back

A1) Incline push-ups 10x20

A2) Sit-ups 10x25

A3) Squats 10x25

B1) Db hammer to OH Press 30Lbs 3x12

B2) Db Bench Rows 30Lbs 3x12

C1) Db Bench curls 20Lbs 3x12

C2) Db bent over rows 30Lbs 3x12

Pull-ups 3x30s

Dead hangs 5x30s

[flexin-rai]

January 31st 2023 workout:

Legs/Core

Decline push-ups 10x25

10x25

65Lbs 10x12

Leg press 70Lbs 3x12

Leg Extensions 45Lbs 3x12

Leg Curls 45Lbs 3x12

Hip Thrusts 50Lbs 3x12

Outer Thigh machine 90Lbs 3x12

Inner thigh machine 60Lbs 3x12

L-sits 3x10

[flexin-rai]

January 20th 2023 workout:

Chest/triceps

Squats 75Lbs 10x12

Sit-ups 10x15

A1) Db Bench Press 45Lbs 3x12

A2) Db Shrugs 45Lbs 3x12

B1) Front Raises 20Lbs 3x12

B2) Skull Crushers 20Lbs 3x12

Tricep Extension Machine 65Lbs 3x12

Bar OH Press 55Lbs 3x12

Bar Bench Press 115Lbs 3x10

Bar Decline Bench Press 95Lbs 3x12

Cable Tri Ext 30Lbs 3x12

Cable Fly 40Lbs 3x12

Dead Hangs 5x30s

[flexin-rai]

January 18th 2023 workout:

Bicep/Back

A1) Incline Push-ups 10x20

A2) Sit-ups 10x15

A3) Squats 75Lbs 10x12

B1) Db Hammer Curl to OH Press 30Lbs 3x10

B2) Db Bench Rows 30Lbs 3x10

Preacher Curl Machine 35Lbs 3x12

Cable Bent Over Row 30Lbs 3x12

C1) Cable Curls 20Lbs 3x12

C2) Lat Pulldown 70Lbs 3x12

Low Row 70Lbs 3x12

Dead Hangs 5x30s

[flexin-rai]

January 17th 2023 workout:

Full Body

Incline Push-ups 10x20

Sit-ups 10x15

Squats 75Lbs 10x12

Dead hangs 5x35s

[flexin-rai]

January 13th 2023 workout:

Chest/Triceps

A1) Incline Push-ups 10x20

A2) incline Sit-ups10x15

A3) Squats 75Lbs 10x10

B1) Db Bench Press 45Lbs 3x12

B2) Db Shrugs 45Lbs 3x12

C1) Lateral Front Raises 20Lbs 3x10

C2) Skull Crushers 20Lbs 3x12

Tricep Extension Machine 65Lbs 3x10

Cable Tricep Extensions 25Lbs 3x12

Bench Press 95Lbs 3x10

OH Press 55Lbs 3x10

Dips 3x10

Dead Hangs 5x30s

[flexin-rai]

January 11th 2023 workout:

Bíceps/Back

A1) Incline push-ups 10x20

A2) Sit-ups 10x20

A3) Squats 65Lbs 10x12

B1) Db Hammer Curl to OH Press 30Lbs 3x10

B2) Db Bench Rows 30Lbs 3x10

Preacher Curl Machine 65Lbs 3x10

Rear Delt Machine 65Lbs 3x10

C1) Cable Curls 25Lbs 3x12

C2) Lat Pulldowns 42.5Lbs 3x12

Low Row 60Lbs 3x12

Dead Hangs 35Lbs 5x32s

[flexin-rai]

January 10th 2023 workout:

Full Body

Incline Push-ups 10x20

Sit-ups 10x20

Db Front Squats 10x20 30Lbs

Dead Hangs 5x40s

[flexin-rai]

January 9th 2023 workout:

Legs/Core

A1) Incline push-ups 10x20

A2) Sit-ups 10x20

A3) Squats 65Lbs 10x12

B1) Leg Press 70Lbs 3x10

B2) Lunges 30Lbs 3x10

Leg Extensions 45Lbs 3x10

Leg Curls 30Lbs 3x12

Inner thigh machine 75Lbs 3x12

Outer thigh machine 60Lbs 3x12

C1) Calf Raises 50Lbs 3x12

C2) L-Sits 3x12

[flexin-rai]

January 6th 2023 workout:

Chest/Triceps

A1) Incline Push-Ups 10x20

A2) Sit-ups 10x20

A3) Squats 10x10 65Lbs

B1) Db Bench Press 3x10 45Lbs

B2) Db Shrugs 3x12 45Lbs

Tricep Extension Machine 3x12 50Lbs

Pec Fly Machine 3x12 55Lbs

Bar Bench Press 3x12 95Lbs

Incline Bench Press 3x12 65Lbs

OH Bar Press 3x10 65Lbs

Tricep Pulldowns 3x10 35Lbs

Cable Flies 3x10 12.5Lbs