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Old Guy’s Weights and Bodyweight →

Wk 1-2 Weight Foundation B

Walking · Deadlift (Romanian) · Dumbbell Press (Incline) · Lat Pulldown (Wide-Grip) · Step-Up · Bird Dog · Hamstring Stretch (90/90) · Quad Stretch · Chest Expansion Stretch (Elbows Back) · Shoulder Stretch (Cross-Body)

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Workout Breakdown

Warm-up

1

Backwards Treadmill

1 set × 5min

Warm-Up

1

Arm Circle

1 set × 10 reps

2

Hip Circle

1 set × 10 reps

3

Squat (Sky Reach)

1 set × 10 reps

4

Dead Bug

1 set × 10 reps

5

Hang (Arch)

1 set × 10 reps

Workout

1

Deadlift (Romanian)

3 sets × 8 reps, 8 reps, 8 reps

2

Dumbbell Press (Incline) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

3

Lat Pulldown (Wide-Grip) - Cable

3 sets × 8 reps, 8 reps, 8 reps

4

Step-Up

3 sets × 8 reps, 8 reps, 8 reps

5

Bird Dog

3 sets × 8 reps, 8 reps, 8 reps

Cool Down

1

Hamstring Stretch (90/90)

1 set × 10 reps

2

Quad Stretch

1 set × 10 reps

3

Chest Expansion Stretch (Elbows Back)

1 set × 10 reps

4

Shoulder Stretch (Cross-Body)

1 set × 10 reps