The Second Step to Self Improvement

This is the "dopamine free" version of the YouTube video called "The #1 reason keeping you afraid of the gym."

Description:

Go on the notes app on your phone and copy and paste this workout routine into a new document called "Gym":

KEY:

*=Alternate every other session

AMRAP=As Many Reps As Possible

Everything 3 (sets)*8-12 (reps) unless otherwise stated

Do as much weight as you can to fail after 8-12 reps

Push - Chest, shoulders, triceps

• *Flat/Incline Barbell bench
• *Flat/Incline Dumbbell bench (do opposite incline setting as barbell bench)
• Dumbbell Skull crushers
• *Barbell/Dumbbell Shoulder press
• Tricep Pushdowns
• Lateral raise
• Dips 3*AMRAP
• Chest flys

Pull - Back, Traps, Biceps

• Pull-ups 3*AMRAP
• Deadlift
• Seated cable row
• Lat pull-downs
• EZ bar/dumbbell Bicep curls
• Barbell row
• Shrugs
• Farmers Walk 3* a set distance of your choice

Legs - Legs, Glutes, and Abs

• Squats
• Leg press
• Leg extension
• Calf raises
• Situps (I prefer on a situp bench)
• Hanging knee to chest
• Hamstring curls

Don't forget to write down the weight that you use so you don't forget it

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