Raider (Personal Adjustment)

Getting bigger and stronger, with an healthy heart. Cardio with low intensity promotes recovery, and it's an excuse to do some mobility work whilst at the gym, to keep joints happy, and have better form in the main lifts. I'm doing swimming on day 3, and stationary bike on day 6.

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Week 12

15 Incline Mill (Walk)

Pull-Up (Bodyweight)

Seated Row (Cable)

Push Up

Deadlift (Barbell)

Hamstring Curl

Leg Extension

Cardio (Zone 2)

Overhead Press (Barbell)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Lateral Raise (Cable)

Squat (Barbell)

Leg Press

Hip Thrust (Machine)

Hanging Leg Raise

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