# New Old Guy

Strength training

## Monday

Backwards Treadmill · Arm Circle · Clamshell · Bench Press · Bench Press · Bench Press (Incline) · Shoulder Press · Lateral Raise (Standing) · Triceps Extension (Overhead) · Triceps Pushdown · Quad Stretch · Seated Forward Fold · Chest Stretch · Pigeon Pose · Figure Four Stretch (Supine) · Child's Pose · Box Breathing

### Warmup


### Workout

- 1 × 1min Backwards Treadmill
- 1 × 1 Arm Circle
- 1 × 1 Clamshell
- 4 × 6-8 Bench Press - Dumbbell
- 3 × 10-12 Bench Press (Incline) - Dumbbell
- 3 × 8-10 Shoulder Press - Dumbbell
- 3 × 12-15 Lateral Raise (Standing) - Cable
- 3 × 10-12 Triceps Extension (Overhead) - Sled
- 2 × 1-15 Triceps Pushdown - Cable
- 2 × 30s Quad Stretch
- 1 × 45s Seated Forward Fold
- 2 × 30s Chest Stretch
- 2 × 45s Pigeon Pose
- 2 × 45s Figure Four Stretch (Supine)
- 1 × 45s Child's Pose
- 1 × 60s Box Breathing

### Push (Chest, Shoulders, Triceps)


### Cool Down


## Wednesday

Backwards Treadmill · Arm Circle · Clamshell · Bench Press · Bench Press · Bench Press (Incline) · Shoulder Press · Lateral Raise (Standing) · Triceps Extension (Overhead) · Triceps Pushdown · Quad Stretch · Seated Forward Fold · Chest Stretch · Pigeon Pose · Figure Four Stretch (Supine) · Child's Pose · Box Breathing

### Warmup


### Workout

- 1 × 1min Backwards Treadmill
- 1 × 1 Arm Circle
- 1 × 1 Clamshell
- 4 × 6-8 Upright Row - Dumbbell
- 3 × 10-12 Lat Pulldown (Full ROM) - Cable
- 3 × 10-12 Cable Row (Seated) - Cable
- 3 × 12-15 Rear Delt Fly - Dumbbell
- 3 × 10-12 Hammer Curl - Dumbbell
- 2 × 1-15 Bicep Curl (Incline) - Dumbbell
- 2 × 30s Quad Stretch
- 1 × 45s Seated Forward Fold
- 2 × 30s Chest Stretch
- 2 × 45s Pigeon Pose
- 2 × 45s Figure Four Stretch (Supine)
- 1 × 45s Child's Pose
- 1 × 60s Box Breathing

### Push (Chest, Shoulders, Triceps)


### Cool Down


## Friday

Backwards Treadmill · Arm Circle · Clamshell · Bench Press · Bench Press · Bench Press (Incline) · Shoulder Press · Lateral Raise (Standing) · Triceps Extension (Overhead) · Triceps Pushdown · Quad Stretch · Seated Forward Fold · Chest Stretch · Pigeon Pose · Figure Four Stretch (Supine) · Child's Pose · Box Breathing

### Warmup


### Workout

- 1 × 1min Backwards Treadmill
- 1 × 1 Arm Circle
- 1 × 1 Clamshell
- 4 × 8-10 Squat (Goblet) - Dumbbell
- 4 × 8-10 Deadlift (Romanian) - Dumbbell
- 3 × 10-12 Leg Press - Machine
- 3 × 12 Leg Curl - Machine
- 3 × 15 Hip Abduction - Machine
- 2 × 1-12 Lunge - Dumbbell
- 3 × 15 Single Leg Eccentric Calf Raise
- 2 × 30s Quad Stretch
- 1 × 45s Seated Forward Fold
- 2 × 30s Chest Stretch
- 2 × 45s Pigeon Pose
- 2 × 45s Figure Four Stretch (Supine)
- 1 × 45s Child's Pose
- 1 × 60s Box Breathing

### Push (Chest, Shoulders, Triceps)


### Cool Down