The perfect workout | Macee

If you thought only doing cardio you thought wrong. That's because lifting can easily cause an injury by compressing your joints when you lift. 

Instructions for the workout: Perform the each of workouts (Day 1, 2, and 3 ) once a week with a resting day between each one. 

Day 1. 

Bench press: 6 reps. 5, 5, 5, 5 and then the last set as many as you can do. 

Face pull: Sets 2 Reps 15

Pushup: Sets 2 Reps 10

Day 2. 

 Incline dumbbell row iso-hold:  Sets 4 Reps hold 40 seconds rest 0.

Incline dumbbell row:  Sets 4 Reps hold 40 seconds rest 0. 

Bentover lateral raise: Sets 1 Reps 12

Day 3.  

Squat: Sets 5 Reps 8, 8, 8, 8, as many as possible.

Hip mobility: Sets 2 Reps 40-60 seconds per hip

Dumbbell hip squat: Sets 4 Reps 12

And there you have it! Hope you enjoyed my post, and don't forget to upvote and follow!