Nates Gym
Workout
Plan
Library
Clients
Workout
Plan
Library
Clients
Plan
chest
back
shoulders
arms
legs
core
1.
Deadlift
Barbell
3×10 @ RIR 2 · rest 90s
2.
Incline Bench Press
Barbell
3×10 @ RIR 2 · rest 90s
3.
Hip Thrust
Barbell
3×10 @ RIR 2 · rest 90s
4.
Tricep Extension
Dumbbell
3×10 @ RIR 2 · rest 90s
5.
Lateral Raise
Dumbbell
3×10 @ RIR 2 · rest 90s
6.
Calf Raise
Dumbbell
3×10 @ RIR 2 · rest 90s
7.
Dead Bug
Bodyweight
3×10 @ RIR 2 · rest 90s
8.
Copenhagen Plank
Bodyweight
3×10 @ RIR 2 · rest 90s · single side
9.
Banded Clam Shell
Band
3×30s @ RIR 2 · rest 90s · single side
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