Warm-up:
5-10 minutes of light cardio (such as jogging, cycling, or jumping jacks)
Dynamic stretches focusing on lower body and back
Workout:
Deadlifts:
3 sets of 8 reps at 60% of your 1-rep max
3 sets of 5 reps at 75% of your 1-rep max
3 sets of 3 reps at 85% of your 1-rep max
Superset:
Romanian Deadlifts: 4 sets of 10 reps
Bent-over Rows: 4 sets of 10 reps
Accessory Work:
Plank: 3 sets of 1-minute holds
Russian Twists: 3 sets of 20 reps
Cool down:
5-10 minutes of light cardio
Static stretches focusing on hamstrings, lower back, and glutes
Remember to adjust the weights based on your fitness level and always prioritize proper form to prevent injury. It's also important to consult with a fitness professional before starting any new workout routine.
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