Workout Routine: Lelde Liepa

Last Updated on January 7, 2021

Day #1: Chest & Biceps

Incline barbell press warm up: (low weight) 1set
Incline dumbbell bench press: 5 sets x 5 reps(high weight)
Push Ups with weight: 2 sets x 12 reps
Incline Flyes: 3 sets x 15 reps
Low Cable Crossover: 2 sets x 15 reps

Standing Barbell Curl: 6 sets x 8 reps
Hammer curl: 3 sets x 8 reps
Overhead cable curl: 1 set x 20 reps

Day #2: Back

Stiff leg deadlift: 5 sets x 5 reps
Pull Ups: 4 sets x 10 reps
Lat pulldown: 4 sets x 8 reps
Cable rows: 4 sets x 8 reps
Plank: 2 sets x to failure

Day#3: Cardio & Abs

Day#4: Shoulders & Triceps

Military Press: 5 sets x 5 reps
Seated Dumbbell press: 4 sets x 8 reps
Bent over rear delt raise: 4 sets x 10 reps
Side and front delt raises superset: 1 set x 15 reps

Close grip weighted dips: 5 sets x 5 reps
Dumbbell skull crushers: 2 sets x 10 reps
Triceps pushdown-rope: 4 sets x 10 reps
Close Grip Dips: 1 set x till failure

Day #5: Legs

Squats: 2 warmup, 5 sets x 5 reps
Leg Press: 4 sets x 10 reps
Leg Extensions: 4 sets x 15 reps
Leg Curl: 4 sets x 15 reps
Standing Smith Machine Calves: 5 sets x 15 reps