Solarpunk Strength Syndicate Plan for Today

Leg Press

Set 1: __________ lbs | Reps: 15 ________

Set 2: __________ lbs | Reps: 15 ________

Set 3: __________ lbs | Reps: 15 ________

Set 4: __________ lbs | Reps: 15 ________

Shrugs (Dumbbell or Barbell)

Set 1: __________ lbs | Reps: 15 ________

Set 2: __________ lbs | Reps: 15 ________

Set 3: __________ lbs | Reps: 15 ________

Set 4: __________ lbs | Reps: 15 ________

Biceps Machine Curls

Set 1: __________ lbs | Reps: 20 ________

Set 2: __________ lbs | Reps: 20 ________

Set 3: __________ lbs | Reps: 20 ________

Set 4: __________ lbs | Reps: 20 ________

Set 5: __________ lbs | Reps: 20 ________

Pushups

Set 1: __________ reps: 20 ________

Set 2: __________ reps: 20 ________

Set 3: __________ reps: 20 ________

Triceps Pushdown (Cable or Machine)

Set 1: __________ lbs | Reps: 20 ________

Set 2: __________ lbs | Reps: 20 ________

Set 3: __________ lbs | Reps: 20 ________

Dumbbell Press

Set 1: __________ lbs | Reps: 10 ________

Set 2: __________ lbs | Reps: 10 ________

Set 3: __________ lbs | Reps: 10 ________

Obligatory disclaimer: Before beginning any new workout regimen, please consult your doctor or a qualified healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions or concerns. Don’t fucking do anything that you can’t do safely.