Rusty Hercules Workout by Anıl Çelebi
| Day | Exercise | Sets x Reps |
|---|---|---|
| Upper 1 | Bench Press | 3x6-8 |
| Cable Fly | 3x12-20 | |
| Wide grip lat pull down | 3x6-8 | |
| Cable Row | 3x6-8 | |
| Military Press (Barbell) | 3x6-8 | |
| Cable lateral raise | 3x12-20 | |
| Cable Reverse fly | 3x12-20 | |
| Lower 1 | Squat | 3x6-8 |
| Romanian Deadlift | 3x6-8 | |
| Seated Dumbbell Single Leg Calf raise | 3x12-20 | |
| Triceps pushdown (superset) | 3x12-20 | |
| Cable biceps Curl | 3x12-20 | |
| Cable Hammer Biceps | 3x12-20 | |
| Upper 2 | Incline Dumbbell Press | 3x6-8 |
| Cable Fly | 3x12-20 | |
| Narrow grip reverse lat pull down | 3x6-8 | |
| Dumbbell Row | 3x6-8 | |
| Shrugs | 3x12-20 | |
| Military Press (Dumbbell) | 3x6-8 | |
| Cable lateral raise | 3x12-20 | |
| Cable Reverse fly | 3x12-20 | |
| Lower 2 | Squat | 3x6-8 |
| Romanian Deadlift | 3x6-8 | |
| Seated Dumbbell Single Leg Calf raise | 3x12-20 | |
| Triceps pushdown (superset) | 3x12-20 | |
| Barbell Biceps Curl | 3x12-20 | |
| Ez bar Biceps Curl | 3x12-20 |
2-3 days / week
