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    Jiggle Dot
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    This document contains a workout routine listing various exercises with warmup and max weight amounts. It includes both upper and lower body exercises such as squats, leg extensions, military press, bench press, rows, curls, and calf raises. The routine shows warmup sets of 8 reps and max sets ranging from 6 to 10 reps with increasing weights for each exercise.

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    This document contains a workout routine listing various exercises with warmup and max weight amounts. It includes both upper and lower body exercises such as squats, leg extensions, military press, bench press, rows, curls, and calf raises. The routine shows warmup sets of 8 reps and max sets ranging from 6 to 10 reps with increasing weights for each exercise.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    442 views1 page

    Mass

    Uploaded by

    Jiggle Dot
    This document contains a workout routine listing various exercises with warmup and max weight amounts. It includes both upper and lower body exercises such as squats, leg extensions, military press, bench press, rows, curls, and calf raises. The routine shows warmup sets of 8 reps and max sets ranging from 6 to 10 reps with increasing weights for each exercise.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Sheet1

    Exercise Warmup Max


    Squats 225lbs – 8 reps 355lbs – 10 reps
    Leg Extensions 135 – 8 230 – 7
    Leg Curls 100 – 8 135 – 9
    Military Press 135 – 8 170 – 7
    Flat Bench 175 – 8 240 – 6
    Flys (Machine) 120 – 8 210 – 6
    Seated Rows 150 – 8 220 – 8
    BB Shrugs 225 – 8 355 – 6
    Rope Pressdowns 60 – 8 90 – 7
    Preacher Curl 100 – 8 140 – 8
    Pullups 22
    Dips 70
    Hanging leg/knee raises 20 reps, 20, 10
    Pushups 50
    1 Arm Cable Curls 20 – 8 40 – 8
    Calf Raises 100

    Page 1

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