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Simulation Hockey League Community General Discussion SHL Works Out

SHL Works Out
Offline golden_apricot
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#30
06-10-2021, 01:21 PM

06-10-2021, 09:53 AMRagnar Wrote: Hi everyone. Here's my lifting routine.

I do a Push, Pull, Legs workout, doing each one twice a week. Studies show it's ideal to hit each muscle group twice a week.

Day one: Pull
Reverse grip lat pulldowns: 3x12
V-bar lat pulldowns: 3x12
Dumbbell rows: 4x12
Rope lat pressdowns: 4x12
Face pulls: 4x12
Straight bar curls: 4x12
Hammer curls: 4x12
Single dumbbell curls (grab the dumbbell with both hands on the side and hold it vertically): 4x12

Day two: Push
Barbell shoulder press: 3x12
Bench press: 3x12
Incline press: 3x12
Decline flies: 4x12
Pec-deck flies: 4x12
Lateral raises: 6x15
Overhead triceps extension: 4x12
Rope triceps pressdown: 4x12
Triceps kick-backs: 4x12

Day three: Legs
Lunges: 3x30
Close stance hack squat (feet together): 3x15
Close stance hack squat (feet in V pattern): 3x15
Glute bridges: 4x12
Hip abductor: 4x12
Leg curls: 4x12
Leg extension: 4x12
Calf raises: 4x20

Pull day 2 is the same for back with different curls worked in.
Push day 2 is the same for chest and shoulders with different triceps stuff worked in.
Leg day 2 is the same as Leg day 1.


I obviously work out strictly for hypertrophy, and couldn't care less about strength.

Eat big to get big, nerds.

go get em pepelegs
Reply


Messages In This Thread
SHL Works Out - by caltroit_red_flames - 06-09-2021, 10:36 PM
RE: SHL Works Out - by sve7en - 06-09-2021, 10:40 PM
RE: SHL Works Out - by hotdog - 06-09-2021, 11:23 PM
RE: SHL Works Out - by caltroit_red_flames - 06-10-2021, 09:29 AM
RE: SHL Works Out - by lmao - 06-09-2021, 11:24 PM
RE: SHL Works Out - by caltroit_red_flames - 06-10-2021, 09:27 AM
RE: SHL Works Out - by lmao - 06-10-2021, 01:14 PM
RE: SHL Works Out - by Benpachi - 06-10-2021, 03:57 PM
RE: SHL Works Out - by GCool - 06-10-2021, 09:29 AM
RE: SHL Works Out - by Ragnar - 06-10-2021, 09:53 AM
RE: SHL Works Out - by sve7en - 06-10-2021, 09:56 AM
RE: SHL Works Out - by takethehorizon - 06-10-2021, 10:20 AM
RE: SHL Works Out - by dankoa - 06-10-2021, 10:44 AM
RE: SHL Works Out - by Ragnar - 06-10-2021, 11:33 AM
RE: SHL Works Out - by golden_apricot - 06-10-2021, 01:21 PM
RE: SHL Works Out - by PremierBromanov - 06-10-2021, 10:01 AM
RE: SHL Works Out - by Pingy Pingu - 06-10-2021, 10:24 AM
RE: SHL Works Out - by takethehorizon - 06-10-2021, 10:18 AM
RE: SHL Works Out - by PremierBromanov - 06-10-2021, 10:59 AM
RE: SHL Works Out - by takethehorizon - 06-10-2021, 11:42 AM
RE: SHL Works Out - by Otrebor13 - 06-10-2021, 10:36 AM
RE: SHL Works Out - by CampinKiller - 06-10-2021, 11:41 AM
RE: SHL Works Out - by Matteo - 06-10-2021, 11:44 AM
RE: SHL Works Out - by Ragnar - 06-10-2021, 12:15 PM
RE: SHL Works Out - by Nike - 06-10-2021, 10:35 PM
RE: SHL Works Out - by ToeDragon84 - 06-10-2021, 12:15 PM
RE: SHL Works Out - by Merica - 06-10-2021, 12:16 PM
RE: SHL Works Out - by Ragnar - 06-10-2021, 12:18 PM
RE: SHL Works Out - by Merica - 06-10-2021, 12:23 PM
RE: SHL Works Out - by Merica - 06-10-2021, 12:15 PM
RE: SHL Works Out - by Ragnar - 06-10-2021, 12:18 PM
RE: SHL Works Out - by Chevy - 06-10-2021, 12:53 PM
RE: SHL Works Out - by WannabeFinn - 06-10-2021, 01:32 PM
RE: SHL Works Out - by Ragnar - 06-10-2021, 02:04 PM
RE: SHL Works Out - by WannabeFinn - 06-10-2021, 03:01 PM
RE: SHL Works Out - by nyumbayangu - 06-10-2021, 02:14 PM
RE: SHL Works Out - by Ragnar - 06-10-2021, 02:16 PM
RE: SHL Works Out - by nyumbayangu - 06-10-2021, 02:20 PM
RE: SHL Works Out - by PremierBromanov - 06-10-2021, 02:36 PM
RE: SHL Works Out - by nyumbayangu - 06-10-2021, 02:51 PM
RE: SHL Works Out - by PremierBromanov - 06-10-2021, 02:55 PM
RE: SHL Works Out - by Merica - 06-10-2021, 02:35 PM
RE: SHL Works Out - by Benpachi - 06-10-2021, 03:54 PM
RE: SHL Works Out - by Fitted2106 - 06-10-2021, 07:28 PM
RE: SHL Works Out - by PremierBromanov - 06-10-2021, 11:16 PM
RE: SHL Works Out - by caltroit_red_flames - 06-11-2021, 12:05 AM
RE: SHL Works Out - by Ragnar - 06-11-2021, 03:19 PM
RE: SHL Works Out - by caltroit_red_flames - 06-14-2021, 11:41 PM
RE: SHL Works Out - by caltroit_red_flames - 06-17-2021, 10:10 AM
RE: SHL Works Out - by suavemente - 06-17-2021, 11:09 AM
RE: SHL Works Out - by ToeDragon84 - 06-19-2021, 02:12 AM
RE: SHL Works Out - by PremierBromanov - 06-17-2021, 11:16 AM
RE: SHL Works Out - by caltroit_red_flames - 06-17-2021, 12:45 PM
RE: SHL Works Out - by PremierBromanov - 06-17-2021, 03:05 PM
RE: SHL Works Out - by Ragnar - 06-17-2021, 11:37 AM
RE: SHL Works Out - by caltroit_red_flames - 06-17-2021, 12:46 PM
RE: SHL Works Out - by Ragnar - 06-17-2021, 01:19 PM
RE: SHL Works Out - by Rangerjase - 06-17-2021, 03:33 PM
RE: SHL Works Out - by DELIRIVM - 06-17-2021, 04:14 PM
RE: SHL Works Out - by ToeDragon84 - 06-19-2021, 02:46 AM
RE: SHL Works Out - by nyumbayangu - 06-17-2021, 04:32 PM
RE: SHL Works Out - by Jumbobone19 - 06-17-2021, 04:42 PM
RE: SHL Works Out - by steveoiscool - 06-17-2021, 04:44 PM
RE: SHL Works Out - by ToeDragon84 - 06-19-2021, 02:16 AM
RE: SHL Works Out - by grok - 06-23-2021, 11:24 PM
RE: SHL Works Out - by caltroit_red_flames - 06-24-2021, 11:18 AM
RE: SHL Works Out - by nyumbayangu - 06-24-2021, 01:34 AM
RE: SHL Works Out - by takethehorizon - 06-24-2021, 09:28 AM
RE: SHL Works Out - by nyumbayangu - 06-24-2021, 11:22 AM
RE: SHL Works Out - by Benpachi - 06-24-2021, 09:07 PM
RE: SHL Works Out - by caltroit_red_flames - 06-24-2021, 10:42 PM
RE: SHL Works Out - by nyumbayangu - 06-28-2021, 02:51 PM
RE: SHL Works Out - by ToeDragon84 - 07-30-2021, 09:58 PM
RE: SHL Works Out - by nyumbayangu - 08-01-2021, 10:10 PM
RE: SHL Works Out - by ToeDragon84 - 08-03-2021, 11:57 PM
RE: SHL Works Out - by nyumbayangu - 08-04-2021, 08:56 PM
RE: SHL Works Out - by caltroit_red_flames - 07-06-2021, 11:20 PM
RE: SHL Works Out - by Ragnar - 07-19-2021, 08:21 PM
RE: SHL Works Out - by caltroit_red_flames - 07-19-2021, 10:43 PM
RE: SHL Works Out - by ToeDragon84 - 07-30-2021, 09:50 PM
RE: SHL Works Out - by Inf1d3l - 08-05-2021, 08:19 AM
RE: SHL Works Out - by Ragnar - 10-19-2021, 11:40 AM
RE: SHL Works Out - by caltroit_red_flames - 10-19-2021, 01:20 PM
RE: SHL Works Out - by Mook - 10-19-2021, 01:34 PM
RE: SHL Works Out - by PremierBromanov - 10-19-2021, 01:44 PM
RE: SHL Works Out - by Ragnar - 10-19-2021, 09:36 PM
RE: SHL Works Out - by ToeDragon84 - 11-01-2021, 03:16 PM
RE: SHL Works Out - by ToeDragon84 - 11-01-2021, 03:21 PM
RE: SHL Works Out - by nbaever3 - 11-09-2021, 04:02 AM
RE: SHL Works Out - by GCool - 11-09-2021, 10:36 AM
RE: SHL Works Out - by ToeDragon84 - 11-13-2021, 03:10 PM
RE: SHL Works Out - by Ragnar - 11-09-2021, 10:55 AM
RE: SHL Works Out - by Chevy - 11-09-2021, 11:10 AM
RE: SHL Works Out - by takethehorizon - 11-09-2021, 11:22 AM
RE: SHL Works Out - by Chevy - 11-09-2021, 11:25 AM
RE: SHL Works Out - by takethehorizon - 11-09-2021, 11:29 AM
RE: SHL Works Out - by Chevy - 11-09-2021, 11:45 AM
RE: SHL Works Out - by CampinKiller - 11-09-2021, 01:52 PM
RE: SHL Works Out - by Ragnar - 11-09-2021, 02:02 PM
RE: SHL Works Out - by PremierBromanov - 11-09-2021, 02:56 PM
RE: SHL Works Out - by WannabeFinn - 11-09-2021, 02:03 PM
RE: SHL Works Out - by leviadan - 11-09-2021, 02:43 PM



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