Worm's Workouts
Barbell Back Squat
- Sets: 3|Reps: 6-8
- Rest: 2-3 min
- Notes: Experiment with foot stance, squat down to at least parallel, elevate heels onto weight plates if needed.
Low Incline Dumbbell Press
- Sets: 3|Reps: 8-10
- Rest: 1.5-2 min
- Notes: Set bench 1-2 notches up from bottom, keep chest up, avoid flaring elbows out.
Seated Leg Curl
- Sets: 3|Reps: 10-15
- Rest: 1.5-2 min
- Notes: Keep toes pointed straight up, control the weight, avoid arching lower back.
Lat Pulldown
- Sets: 3|Reps: 8-10
- Rest: 2 min
- Notes: Grip outside shoulder width, lean back slightly, pull bar to just under chin.
Behind Body Cable Curl
- Sets: 3|Reps: 10-12
- Rest: 1.5-2 min
- Notes: Take small step forward from cable, let arm hang behind you, curl cable up.