The Duke of Danger
Mallory
Workouts
October 2024
Workout 1
Assisted Pullup Machine (Wide Grip) 4x10 Seated Cable Rows 4x10 Dumbbell Pullover 4x10 Dumbbell Reverse Flys 4x10 T Bar Row (Close Grip) 4x10 Upright Rows 4x10 |
Workout 2
Smith Machine Squat 4x10 Leg Press 4x10 Leg Curl Machine 3x10 Leg Extension 3x10 Sit Ups 3x15 Ball Slams 2x15 Calf Raises 3x15 |
Workout 3
Smith Bench Press 4x10 Chest Fly Machine 4x10 Barbell Curl 4x10 Cable Curl 4x10 Assisted Dip Machine 4x10 Cable Pushdown 4x10 |
September 2024
Workout 1
Dumbbell Chest Press - 4x10 Dumbbell Row - 4x10 Dumbbell Squat - 4x10 Dumbbell Shoulder Press - 4x10 Dumbbell Bicep Curl - 4x10 Dumbbell Ovberhead Tricep Extenion - 4x10 Dumbbell Stiff Leg Deadlift - 4x10 Sit Ups - 2x20 |
Workout 2
Dumbbell Chest Fly - 4x10 Dumbbell Reverse Fly - 4x10 TRX Lunge - 3x15 Dumbbell Lateral Raise 4x10 Dumbbell Hammer Curl - 4x10 Dumbbell Kickbaxck - 4x10 Calf Raises - 3x20 Leg Raises - 2x15 |
Workout 3
TRX Chest Press 3x20 TRX Wide Rows 3x20 Step Ups 2x10 Front Raises 4x10 Cable Curl 4x10 Tricep Pushdown 4x10 Plank Jacks 2x20 |