workout bài 1

Upper-Body Power Day

Rest 1-2 minutes between sets


• Pendlay Rows
  3 sets of 5-8 reps
•  Wide-Grip Lat Pulldown
  3 sets of 8-10 reps
•  Dumbbell Bench Press
  3 sets of 5-8 reps
•  Dumbbell Flyes
  3 sets of 10 reps
•  Dumbbell Shoulder Press
  4 sets of 5-8 reps
•  Side Lateral Raise
  3 sets of 8-10 reps
•  Dumbbell Bicep Curl
  4 sets of 8-10 reps
•  Skullcrusher
  4 sets of 8-10 reps

Lower-Body Strength Day

Rest 1-2 minutes between sets


•  Barbell Squat
  4 sets of 5-8 reps
•  Leg Press
  3 sets of 10 reps
•  Stiff-Legged Barbell Deadlift
  4 sets of 5-8 reps
•  Leg Extensions
  3 sets of 10 reps
•  Seated Leg Curl
  3 sets of 10 reps
•  Hip Thrust
  3 sets of 8 reps
•  Seated Calf Raise
  4 sets of 10 reps
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