– https://justmerkapp.com
[ MERCHANDISE ]
– https://justmerk.com
[ TRANSCEND ]
– https://transcendcompany.com
[instagram]
@merkelfitness https://www.instagram.com/merkelfitness/
[workout]
• WARM UP | Y-I-W RAISE 2 sets x 15 reps
• INCLINE SMITH MACHINE PRESS 4 sets x 10 reps [superset] DUMBBELL FLY 4 sets x 10 reps
• BARBELL BENCH PRESS 4 sets x 10 reps [superset] DUMBBELL FLY 4 sets x 10 reps
• WEIGHTED DIPS 4 sets x 10 reps
• INCLINE DUMBBELL SQUEEZE PRESS 4 sets x 10 reps [superset] CABLE CROSSOVER 4 sets x 12 reps
• ARNOLD PRESS 4 sets x 12 reps
• DUMBBELL LATERAL RAISE 4 sets x 10-12 reps [superset] DUMBBELL UPRIGHT ROW 4 sets x 10 reps
• OVERHEAD DUMBBELL EXTENSION 3 sets x 10 reps
• TRICEP CABLE PRESS DOWN 3 sets x 15-12 reps
[tracks]
memphis. – anthem
• Soundcloud – https://soundcloud.com/memphisbeats
tomás novoa – gemini
• Soundcloud – https://soundcloud.com/tomasnovoa-music