Day 1: Upper Body A + HIIT Cardio Exercise Sets Reps Barbell Bench Press 3 8 One Arm Dumbbell Rows 3 12 Machine Overhead Press 3 12 Dips (Optional: Assisted) 3 As many as possible Straight Bar Curls 3 10...
Day 1: Upper Body A + Cardio Exercise Sets Reps Dumbbell or Barbell Press 4 12 Two Arm Dumbbell Rows 4 12 Side DB Shoulder Raises 4 15 Dips 4 10-15 Dumbbell Curls 4 12 Day 2: Lower Body A...
Day 1: Upper Body A + Cardio Exercise Sets Reps Dumbbell Bench Press 2 10 Push Ups 2 Minutes As many as possible Machine Row 2 10 Assisted Pull Ups 2 Minutes As many as possible Seated Overhead Dumbbell Press...
Day 1: Lower Body Workout + HIIT Cardio Exercise Sets Reps Barbell Front Squats 4 10 Dumbbell Romanian Deadlift 4 12 Dumbbell Lunges 4 10 Planks 3 1-2 Minutes Day 2: Off *Cardio can be performed on days off or first...
Day 1: Full Body Workout A + Cardio Exercise Sets Reps Leg Press 3 12 Dumbbell Bench Press 3 10 Machine Rows 3 10 Seated Dumbbell Overhead Press 3 10 Leg Curls 2 12 Dumbbell Triceps Kickbacks 3 12 Bicep...
Day 1: Upper Body A + Cardio Exercise Sets Reps Dumbbell Bench Press 3 10 Lat Pull Downs 3 12 Side Lateral Raise 3 12-15 Triceps Dumbbell Kickbacks 3 12 Concentration Curls 3 12 Day 2: Lower Body A +...
Day 1: Upper Body A + HIIT Cardio Exercise Sets Reps Bench Press 3 10 Barbell Rows 3 5 Seated Arnold Press 3 10 Dips 3 As many as possible Chin Ups 3 As many as possible Day 2: Lower...
Day 1: Lower Body Workout + HIIT Cardio Exercise Sets Reps Barbell Squats 3 5 Dumbbell Lunges 3 5 Romanian Deadlifts 2 8 Hanging Leg Raises 3 12 Ab Wheel Rollouts 3 10-15 Day 2: Off *Cardio can be performed...
Day 1: Upper Body A + Cardio Exercise Sets Reps Superset: Barbell Bench Press/Push Ups 3 10/10-20 Rest-Pause: Machine Rows 4 10 w/30 seconds rest between sets Superset: Seated Dumbbell Overhead Press/Lateral Raise 3 10/10 Rest-Pause: Cable Triceps Extensions 4...
