Nates Gym
Workout
Plan
Library
Clients
Workout
Plan
Library
Clients
Plan
chest
back
shoulders
arms
legs
core
1.
Step-Up
Dumbbell
3×10 @ RIR 2 · rest 90s · single side
2.
Lunge
Dumbbell
3×10 @ RIR 2 · rest 90s · alternating
3.
Bench Press
Barbell
3×10 @ RIR 2 · rest 90s
4.
Hip Thrust
Barbell
3×10 @ RIR 2 · rest 90s
5.
Single-Arm Row
Dumbbell
3×10 @ RIR 2 · rest 90s · single side
6.
Shoulder Press
Barbell
3×10 @ RIR 2 · rest 90s
7.
Bicep Curl
Dumbbell
3×10 @ RIR 2 · rest 90s
8.
Calf Raise
Dumbbell
3×15 @ RIR 2 · rest 90s
9.
Lateral Walk
Band
3×15 @ RIR 2 · rest 90s
10.
Pallof Press
Band
3×10 @ RIR 2 · rest 90s · single side
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Coverage