week of 1/3/2021

Each completed workout is worth 1 EXP.

If you complete 3 workouts, give yourself 1 bonus EXP.

If you complete all 5 workouts, give yourself 2 bonus EXP.

View past workouts in the archive.

Monday 1/3

Bench Press - 5 sets of 5 reps

Overhead Press - 1 set of 5 reps

Single Arm Dumbbell Press - 3 sets of 10 each arm

Skull Crushes - 3 sets of 10 reps

Dumbbell Lateral Raise / Front Raise - 3 sets of 10 reps each

Tuesday 1/4

Deadlift - 1 set of 5 reps

Bent Over Barbell / Dumbbell Row - 5 sets of 5 reps

Pull-Ups/Pull-Downs - 3 sets of 5 reps

Face Pulls - 3 sets of 10 reps

Lat Pullover - 3 sets of 10 reps

Wednesday 1/5

Back Squat - 5 sets of 5 reps

Leg Press - 3 sets of 10 reps

Standing Calf Raise - 3 sets of 15 reps

Lying Leg Curl - 3 sets of 10 reps

Thursday 1/6

Bench Press - 5 sets of 5 reps

Overhead Press - 1 set of 5 reps

Single Arm Dumbbell Press - 3 sets of 10 each arm

Skull Crushes - 3 sets of 10 reps

Dumbbell Lateral Raise / Front Raise - 3 sets of 10 reps each

Friday 1/7

Deadlift - 1 set of 5 reps

Bent Over Barbell / Dumbbell Row - 5 sets of 5 reps

Pull-Ups/Pull-Downs - 3 sets of 5 reps

Face Pulls - 3 sets of 10 reps

Lat Pullover - 3 sets of 10 reps

Saturday 1/8

Back Squat - 5 sets of 5 reps

Leg Press - 3 sets of 10 reps

Standing Calf Raise - 3 sets of 15 reps

Lying Leg Curl - 3 sets of 10 reps