Brutkey

Allan Chow
@grumpasaurus@infosec.exchange

3x8 bb back squats @ 115lb
3x12 declined pushups
3x15 bb rows @ 65lb
3x8 db curls @ 25lb
3x10 kneeling single arm db tricep extensions @ 15lb
3x8 backward bb lunge @ 65lb
3x8 front and diagonal db arm raises @ 15lb
12 wide to pushups
12 regular pushup
12 pike pushups
3x 35 second hollow hold
3x 20 plank shoulder taps
3x 15 toe touches

Allan Chow
@grumpasaurus@infosec.exchange

3x8 bb back squats @ 115lb
3x12 declined pushups
3x15 bb rows @ 65lb
3x10 db curls @ 25lb
3x10 kneeling single arm db tricep extensions @ 15lb
3x10 backward bb lunge @ 65lb
3x8 front and diagonal db arm raises @ 15lb
12 pike pushups
12 wide to pushups
12 regular pushup
3x 35 second flutter kicks
3x 20 plank shoulder taps
3x 15 toe touches

Allan Chow
@grumpasaurus@infosec.exchange

The reason why i want doing bar bell rows at 95 at home was because i was too lazy to re-rack the bar at a lower level. (I definitely cannot curl these to lower them on the ground.) But then my weekly personal trainer dude shamed me about it and here we are.

3x8 bb back squats @ 115lb
3x8 bb rows @ 95lb
3x12 declined pushups
3x "7x7" db curls @ 15lb
3x10 bavarian squats @ 15lb db
3x8 kneeling single arm db tricep extensions @ 20lb
3x8 front and diagonal db arm raises @ 15lb
12 pike pushups
12 wide to pushups
12 regular pushup
3x 35 second flutter kicks
3x 20 plank shoulder taps
3x 15 toe touches

Also wtf was this

Bass hunter radio edit of DOTA but the lyrics are stupid