✘ TRAINING PROGRAMS https://justmerk.com
✘ New GymShark Gear? | https://gym.sh/Shop-Merkel2
✘ Instagram | @merkelfitness https://www.instagram.com/merkelfitness/
Tracks
“stargazin” – SHVDE
**Below is my full current workout split, for more detailed programs (btw they come with access to an app, exercise tutorials, ways to track your progress, etc… yeeee) visit https://justmerk.com ?**
WORKOUT SPLIT WEEKLY BREAKDOWN ( // between exercises means a superset)
MONDAY | CHEST & TRICEPS
• Barbell Bench Press 10,8,8,8,12
• Dumbbell Incline Press 10,10,10,10
• Cable Fly (neutral) 12,12,10,10 // Dips 15,15,12,12
• Tricep Cable Rope Extension 12,12,10,10 // Reverse Grip Single Arm Extension 10,10,10,10
TUESDAY | BACK & BICEPS
• Cable Low Row 10,8,8,12
• Weighted Pull Up DropSet 10,10,10,10
• One Arm Dumbbell Row 12,12,10,10 // Straight Arm Rope Lat Pull Down 15,15,12,12
• Barbell Curl 10,10,8,8
• Dumbbell Spider Curl 12,12,10 // Dumbbell Hammer Curl 10,10,10
WEDNESDAY | SHOULDERS
• Standing Military Press 10,10,8,8,12
• One Arm Dumbbell Lateral Raise 10,10,10,10 // Dumbbell Lateral Raise 12,12,12,12
• High Bar Cable Row Dropset 10,10,10,10
• Cable Rope Front Raise 15,12,12
THURSDAY | LEGS
• Leg Press 10,10,10,15,15
• Wide Stance Goblet Squat 12,12,10,10
• Dumbbell Hamstring Curl 10,10,10,10 // Walking Dumbbell Lunge 10,10,10,10
• Smith Machine Calf Raise DropSet 10,10,10,10
FRIDAY | CHEST, SHOULDERS & BICEPS
• Dumbbell Bench Press 15,15,12,12
• Cable Fly 20,20,15,15 // Kneeling Landmine Chest Press 15,15,15,15
• Dumbbell Lateral Raise Dropset 10,10,10,10 // Dumbbell Front Raise 10,10,10,10
• Cable Face Pull Dropset 12,12,12
• Off Knee Cable Curl 10,10,10,10 // Dumbbell Spider Curl 10,10,10,10
SATURDAY | ACTIVE REST
SUNDAY | LEGS & SHOULDERS
• Shallow Front Squats 10,10,10,10
• Dumbbell Hamstring Curl 10,10,10,10 // Dumbbell Step Up 12,12,12,12
• Smith Machine Calf Raise DropSet 10,10,10,10
• Barbell Behind-the-Neck Press 12,12,10,10 // Dumbbell Lateral Raise 10,10,10,10
• High Bar Cable Row 15,15,15
Too Hot to Handle: Discover the hilarious romantic comedy from Portia Macintosh
£1.39 (as of April 28, 2025 03:50 GMT +00:00 - More info)The One Before the One: Discover a BRAND NEW beautifully heartbreaking read from Emma Cooper for 2025
£0.99 (as of April 28, 2025 03:50 GMT +00:00 - More info)The Memory Library: A brand new, must-read novel of family, friendship and the power of storytelling to leave you feeling hopeful and inspired in 2025
£4.99 (as of April 28, 2025 03:50 GMT +00:00 - More info)How to Wean Your Baby: The step-by-step plan to help your baby love their broccoli as much as their cake
£14.75 (as of April 28, 2025 03:50 GMT +00:00 - More info)The Baby Dragon Cafe: the bestselling charming NEW cozy romance fantasy for 2025 you need! (The Baby Dragon series, Book 1)
£0.99 (as of April 28, 2025 03:50 GMT +00:00 - More info)Easy Peasy Puppy Squeezy: The UK's No.1 Dog Training Book
£4.00 (as of April 28, 2025 03:50 GMT +00:00 - More info)The Wedding People: The hilarious and moving Read With Jenna book club pick
£8.99 (as of April 28, 2025 03:50 GMT +00:00 - More info)Auto Amazon Links: No products found. Blocked by captcha. Blocked by captcha.
Auto Amazon Links: No products found. Blocked by captcha.