Exercise Codex 2

This page is a compilation of the newest Exercise Entries to the Deezify Codex.

These are not full workouts but are exercises or techniques to add to your workouts.


Merry Christmas everyone.

I came up with my Gym version of the 12 days of Christmas. I went for hours because most gyms close too early. And I used some of my typical reps as my numerical variable.

Be good to people. Baby Dezus says so.


On The 8th hour of Christmas

8 SHOULDERS A-PRESSING

7 ARMS A-CURLING

6 LEGS A-SQUATTING

5 STIFF LEGS

4 RACKING PULLS

3 BENCH PRESS

2 PENDLAY ROWS

AND A DEADLIFT PR FOR ME

shop


ON THE 8TH HOUR OF CHRISTMAS
THE GYM GODS GAVE TO ME


8 SHOULDERS A-PRESSING

Dumbbell Shoulder Press
4 sets x 8 reps, rest 60s

Warm up appropriately


7 ARMS A-CURLING

Barbell Bicep Curls [21s]
3 sets x 7, 7, 7 reps, rest 60s

7 top 1/2 reps, 7 bottom 1/2 reps, 7 full reps


6 LEGS A-SQUATTING

Barbell Squats
4 sets x 6 reps, rest 90s

Build up to 6 reps working sets


5 STIFF LEGS

Barbell Stiff Leg Deadlifts
3 sets x 5 reps, rest 120s

Keep back straight and tap the ground
Build up appropriately


4 RACKING PULLS

Barbell Rack Pulls
4 sets x 4 reps, rest 120s

Build up 5 reps/set to 3 rep working sets
Use 45 and 25lb plates only


3 BENCH PRESS

Barbell Bench Press
3 sets x 3 reps, rest 120s

Build up 5 reps/set to 3 rep working sets


2 PENDLAY ROWS

Barbell Pendlay Rows Dummbell Shoulder Press
3 sets x 3 reps, rest 120s

Build up 5 reps/set to 2 rep working sets


AND A DEADLIFT PR FOR ME

Dummbell Shoulder Press
5, 5, 5, 5, 3, 1, 1 reps, rest 240s

Approx 40%, 50%, 60%, 75%, 85% 95%
Sumo or conventional stance. I don't judge.


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Thank you for your support.

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