Day 1
Back Squat 3x8-12
Bench Press- Medium Grip 3x8-12
Military Press 3x8-12
Barbell Row 3x8-12
Barbell Curl 3x8-12
*Behind the head skull crusher 3x8-12* (possible removal since it follows bench and overhead press in same day.)
*Good morning 3x8-12* (likely removal because it's risky, especially on the only squat day)
Crunches w/ barbell 3x8-12
Wide-Grip Lat Pulldown 3x8-12
Cross-Body Lat Pull-Around 3x8-12
Neutral-Grip Lat Pulldown 3x8-12
Wide-Grip Pull-Up 3x8-12
Bayesian Cable Curl Variation 3x8-12
DB Preacher Curl 3x8-12
Standing DB Curl 3x8-12
Lying DB Curl 3x8-12
Dumbbell Skullcrusher 3x8-12
Cable Triceps Kickback 3x8-12
Close-Grip Bench Press 3x8-12
Dumbbell Overhead Press 3x8-12
Barbell Front Squat 3x8-12
Dumbbell Flye 3x8-12
Romanian Deadlift 3x8-12
Cable Lat Pull-Over 3x8-12
Day 3
Forward lunge 3x8-12
Calf-raise 3x8-12
Wide-grip bench 3x8-12
Reverse-grip bent-over row 3x8-12
Barbell front raise 3x8-12
Shrug 3x8-12
Reverse-grip curl 3x8-12
Close-grip bench 3x8-12
Seated bar twist 3x8-12
Half-Kneeling 1-Arm Lat Pulldowns 3x8-12
Deficit Pendlay Row 3x8-12
Meadows Row 3x8-12
1-Arm Dumbbell Row 3x8-12
Incline Curl 3x8-12
Inverse Zottman Curl 3x8-12
Triceps Pressdown (Bar) 3x8-12
Bulgarian Split Squat 3x8-12
Low-Bar Squat 3x8-12
Bench Press 3x8-12
Incline Bench Press 3x8-12
Walking Lunge 3x8-12
Day 5
Deadlifts 3x8-12
Bent-arm pull-over 3x8-12
Single arm bent-over row, one end of barbell anchored 3x8-12
lateral raise (using plates with rope handle through middle, no dumbbells avail) 3x8-12
Standing overhead triceps extension 3x8-12
biceps 21s 1-3 sets to failure
Seated wrist curl 3x8-12
crunches with barbell 3x8-12
Kroc Row 3x8-12
Rope Face-Pull 3x8-12
DB Lat Pull-Over 3x8-12
Preacher Hammer Curl 3x8-12
21s (ล่างอก ล่างบน อกบน → อกบน ล่างบน ล่างอก) 1-3 sets
Hammer Curl 3x8-12
Skullcrusher 3x8-12
1 Arm Dumbbell Overhead Extension 3x8-12
Lean-In Dumbbell Lateral Raise 3x8-12
Leg Extension 3x8-12
Flat Dumbbell Press 3x8-12
Incline Dumbbell Press 3x8-12
Dumbbell Guillotine Press 3x8-12
45-Degree Back Extension 3x8-12
Step Ups 3x8-12
Neutral-Grip Pull-Up 3x8-12
ตารางออกกำลังกายรวมทุกท่า กล้ามเนื้อทั้งตัว (กันลืม,กันกดผิด)
Back Squat 3x8-12
Bench Press- Medium Grip 3x8-12
Military Press 3x8-12
Barbell Row 3x8-12
Barbell Curl 3x8-12
*Behind the head skull crusher 3x8-12* (possible removal since it follows bench and overhead press in same day.)
*Good morning 3x8-12* (likely removal because it's risky, especially on the only squat day)
Crunches w/ barbell 3x8-12
Wide-Grip Lat Pulldown 3x8-12
Cross-Body Lat Pull-Around 3x8-12
Neutral-Grip Lat Pulldown 3x8-12
Wide-Grip Pull-Up 3x8-12
Bayesian Cable Curl Variation 3x8-12
DB Preacher Curl 3x8-12
Standing DB Curl 3x8-12
Lying DB Curl 3x8-12
Dumbbell Skullcrusher 3x8-12
Cable Triceps Kickback 3x8-12
Close-Grip Bench Press 3x8-12
Dumbbell Overhead Press 3x8-12
Barbell Front Squat 3x8-12
Dumbbell Flye 3x8-12
Romanian Deadlift 3x8-12
Cable Lat Pull-Over 3x8-12
Day 3
Forward lunge 3x8-12
Calf-raise 3x8-12
Wide-grip bench 3x8-12
Reverse-grip bent-over row 3x8-12
Barbell front raise 3x8-12
Shrug 3x8-12
Reverse-grip curl 3x8-12
Close-grip bench 3x8-12
Seated bar twist 3x8-12
Half-Kneeling 1-Arm Lat Pulldowns 3x8-12
Deficit Pendlay Row 3x8-12
Meadows Row 3x8-12
1-Arm Dumbbell Row 3x8-12
Incline Curl 3x8-12
Inverse Zottman Curl 3x8-12
Triceps Pressdown (Bar) 3x8-12
Bulgarian Split Squat 3x8-12
Low-Bar Squat 3x8-12
Bench Press 3x8-12
Incline Bench Press 3x8-12
Walking Lunge 3x8-12
Day 5
Deadlifts 3x8-12
Bent-arm pull-over 3x8-12
Single arm bent-over row, one end of barbell anchored 3x8-12
lateral raise (using plates with rope handle through middle, no dumbbells avail) 3x8-12
Standing overhead triceps extension 3x8-12
biceps 21s 1-3 sets to failure
Seated wrist curl 3x8-12
crunches with barbell 3x8-12
Kroc Row 3x8-12
Rope Face-Pull 3x8-12
DB Lat Pull-Over 3x8-12
Preacher Hammer Curl 3x8-12
21s (ล่างอก ล่างบน อกบน → อกบน ล่างบน ล่างอก) 1-3 sets
Hammer Curl 3x8-12
Skullcrusher 3x8-12
1 Arm Dumbbell Overhead Extension 3x8-12
Lean-In Dumbbell Lateral Raise 3x8-12
Leg Extension 3x8-12
Flat Dumbbell Press 3x8-12
Incline Dumbbell Press 3x8-12
Dumbbell Guillotine Press 3x8-12
45-Degree Back Extension 3x8-12
Step Ups 3x8-12
Neutral-Grip Pull-Up 3x8-12