😶 Instagram // @merkelfitness ✘ TRAINING PROGRAMS
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Tracks
"stargazin" - SHVDE
**the excel file will be uploaded soon to my site JustMerk.com but for now here's this**
WORKOUT SPLIT WEEKLY BREAKDOWN ( // between exercises means a superset)
MONDAY | CHEST & TRICEPS
• Barbell Bench Press 10,8,8,8,12
• Dumbbell Incline Press 10,10,10,10
• Cable Fly (neutral) 12,12,10,10 // Dips 15,15,12,12
• Tricep Cable Rope Extension 12,12,10,10 // Reverse Grip Single Arm Extension 10,10,10,10
TUESDAY | BACK & BICEPS
• Cable Low Row 10,8,8,12
• Weighted Pull Up DropSet 10,10,10,10
• One Arm Dumbbell Row 12,12,10,10 // Straight Arm Rope Lat Pull Down 15,15,12,12
• Barbell Curl 10,10,8,8
• Dumbbell Spider Curl 12,12,10 // Dumbbell Hammer Curl 10,10,10
WEDNESDAY | SHOULDERS
• Standing Military Press 10,10,8,8,12
• One Arm Dumbbell Lateral Raise 10,10,10,10 // Dumbbell Lateral Raise 12,12,12,12
• High Bar Cable Row Dropset 10,10,10,10
• Cable Rope Front Raise 15,12,12
THURSDAY | LEGS
• Leg Press 10,10,10,15,15
• Wide Stance Goblet Squat 12,12,10,10
• Dumbbell Hamstring Curl 10,10,10,10 // Walking Dumbbell Lunge 10,10,10,10
• Smith Machine Calf Raise DropSet 10,10,10,10
FRIDAY | CHEST, SHOULDERS & BICEPS
• Dumbbell Bench Press 15,15,12,12
• Cable Fly 20,20,15,15 // Kneeling Landmine Chest Press 15,15,15,15
• Dumbbell Lateral Raise Dropset 10,10,10,10 // Dumbbell Front Raise 10,10,10,10
• Cable Face Pull Dropset 12,12,12
• Off Knee Cable Curl 10,10,10,10 // Dumbbell Spider Curl 10,10,10,10
SATURDAY | ACTIVE REST
SUNDAY | LEGS & SHOULDERS
• Shallow Front Squats 10,10,10,10
• Dumbbell Hamstring Curl 10,10,10,10 // Dumbbell Step Up 12,12,12,12
• Smith Machine Calf Raise DropSet 10,10,10,10
• Barbell Behind-the-Neck Press 12,12,10,10 // Dumbbell Lateral Raise 10,10,10,10
• High Bar Cable Row 15,15,15
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