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patnoon

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Workouts by patnoon

See detailed, easy-to-follow instructions for workouts created by patnoon.

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  •   

    Squat, Press

    Squat 3x5 (add 5 lbs to last workout), Press 3x5 (add 5 lbs to last workout)

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  • Deadlift

    Deadlift

    Deadlift 5RM (add 10 lbs to last workout)

     
    • Weight Training
     
    • Back
    • (Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Upper Shoulders)
  • Back Squat

    Squat

    Squat 3x5 (add 5 lbs)

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •   

    Squat, Bench

    Squat 3x5 (add 5 lbs to last workout), Bench 3x5 (add 5 lbs to last workout)

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders)
  • Chin Up

    Chin Ups

    Strict Chin Ups 3 x max reps

     
    • Body Weight, 
    • Effort
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Shoulders
    • (Upper Shoulders)
  •   

    Deadlift, Pull Ups

    Deadlift 5 RM (add 10 lbs to last workout), Pull Ups 3 x max reps

     
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Upper Shoulders)
  •   

    Power Clean, Chin Ups

    Power Clean 5x3 (set new PR), Strict Chin Ups 3 x max reps

     
    • Power, 
    • Weight Training
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders, Upper Shoulders)
  • Pull Up

    Pull Ups

    Pull Ups 3 x max reps

     
    • Body Weight, 
    • Effort
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back),
    • Shoulders
    • (Upper Shoulders)
  • Bench Press

    Bench

    Bench 3x5 (add 5 lbs to last workout)

     
    • Weight Training
     
    • Arms
    • (Triceps),
    • Chest
    • (Chest, Upper Chest),
    • Shoulders
    • (Front Shoulders)
  •   

    Bench, Chin Ups

    Bench 3x5 (add 5 lbs to last workout), Strict Chin Ups 3 x max reps

     
    • Weight Training
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back),
    • Chest
    • (Chest, Upper Chest),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders