Perform the workout twice a week on nonconsecutive days. While going down, rotate your wrists so the palms face the ceiling at the bottom position. When first starting out, you may want to try two sets of 7—10 reps each.
There are lots of good routines there for different goals.
But I feel uneasy that I did a bad dead lift work out!
They are really small and I usually just clip it onto my pocket.
Muscle Building 2-1-2 rep timing Monday Chest and Tris Incline Dumbbell Bench 4 sets 15-12-10-8 Flat Barbell Bench 3 sets 12-10-8 "Ball" Cable Chest Flys (heavy) 3 sets 10 Standing Cable Chest Fly 2 sets 12 Reverse Grip Single Arm Pulldown 3 sets 12 SuperSet EZ Bar Skull Crusher EZ Bar Close Grip Bench 3 sets 12-10-8 Tuesday Back and Bis Parallel Grip Pull Ups 4 set 15-12-10-8 Wide Grip Lat Pull Downs 3 set 12-10-8 Seated Rows (heavy) 3 set 10 Bent Over Barbell Rows 2 set 12 Barbell Curl 3 set 12 Superset Single Arm Cable Curl Reverse Grip Single Arm Cable Curl 3 set 12-10-8 Wednesday OFF Thursday Shoulders Arnold Press 4 sets 15-12-10-8 Bent Over Reverse Cable Flys 3 sets 12-10-8 EZ Bar Straight Arm Front raise 3 sets 12 Superset Dumbbell Shrug (Heavy) Rope Cable Upright Rows 3 sets 12-10-8 Friday Legs and Calfs Hack Squat (or barbell if not available) 4 sets 15-12-10-8 Leg Press (heavy) 3 sets 12-10-8 Seated Leg Curl (lying if not available) 3 sets 12-10-8 Leg Extention-Dumbbell Lunges (bi-weekly) 2 sets 12 Standing Calfs (heavy) 3 sets 15-12-10 Seated Calfs (Form-"tippy toes" hold for 2 seconds) 2 sets 12 Abs are done on Mondays and Thursdays: Monday Hanging Straight Leg Raises and Ball Crunches 2 times to failure Thursdays Weighted Cable Crunches and Lying Bicycle Crunches 2x12 and 2 to failure There (I was trying to remember what I did last week...
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