Скачать или смотреть Here’s How I Keep Going When Life Feels Heavy 😏| Influencer Event , Shein haul , Self care & more

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Workout Plan

Monday ( Full Body Workout )

[ ] Incline Shoulder press 3x12 reps
[ ] Tricep extension 3X12 reps
[ ] Bicep Curls 3x12 reps
[ ] Seated Row (back) 3x12 reps
[ ] Squats 3x20 reps
[ ] Lunges 3x 20reps
[ ] Russian twists 3x12 reps
[ ] Plank 2 minutes


Tuesday ( Leg Day )

[ ] Smith Machine / Barbell Squats 20 x15 x10
[ ] Dumbbell Lunges
[ ] Leg Press 3x 15 reps
[ ] Seated leg extension 3x15 reps
[ ] Calf Raises 3x 20 reps

Wednesday (Upper Body )

Triceps
[ ] Cable Rope push down 3x12 reps
[ ] Cable Row Push up 3x12

Biceps
[ ] Dumbbell bicep Curl 3x12
[ ] Barbell bicep Curl 3x12

Back
[ ] Seated low cable Row 3x12
[ ] Wide Grip lat pull down 3x12

Chest
[ ] Dumbbell Push ups 3x12
[ ] Dumbbell push ups 3x12

Stomach
[ ] Sit ups 3x12
[ ] Ab Bikes 3x12
[ ] Russian Twist 3x12


Thursday (Glutes Day )

[ ] Smith Machine Squats 20x15x10
[ ] Split Squat 3x15
[ ] Hip Thrust 20x15x10
[ ] Step Ups 15x3
[ ] RDLs. 3x15

Friday (Rest Day )

Saturday (HiKiNg )

Sunday ( Sabbath)



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