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  • Stephen Dahlin

Exceptional Workout

Most of us, either completely dropped our workout routines in 2020 or finally had time to kick it up a notch. Stuck at home with our c children and kids we either focused more on our health (finally) or had zero time to do anything for ourselves. For me, I was one of the ones that lost significant momentum in my personal health.

This year I have been focusing on getting back to it and thought I still am not up to five times a week of working my body I have built out one of the best result focused routines I have ever done in my life! If you are looking to get strong and to sculpt I highly recommend this routine!

DAY I – LEGS + Sauna

Weighted (optional) Walking Lunges – 4 sets of 10-12 lunges Goblet squat – 4 sets 8-10 reps Kettlebell swings 4 sets at 8-10 reps Bulgarian split squats 4 sets 8-10 reps

Barbell Hip Thrusts 4 sets 8-10 reps

Day 2+4 – Arms + ABS

Side lateral Raises 4 sets 8-10 reps Front Plate raise 4 sets of 8-10 reps 20 Bicep curls 20 Overhead Tricep Extensions

20 Shoulder Press 20 standing Rows 20 Hammer Curls 20 Triceps kicks 20 Upright Rows Chest Press 4 sets of 8-0 reps Pushups – 4 sets until failure Bicycle crunches – 4 sets of 20-30 reps Kettle bell Russian Twist – 4 sets of 20-30 reps Plank walk out 30 seconds

Day 3+5

CARDIO – 30+ minutes stretching

DAY 6 – Optional

Sauna/stretching

“I will beat her I will Train Harder. I will EAT cleaner. I know her weakness. I know Her strengths. I’ve lost to her Before. But not this time. She is going down. I Have the advantage, Because I know her well. She is the old me.” -Unknown

#health #weights #coaching #momentum #exceptional #workout #exercise #personallife #Goals

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