- Joined
- Apr 27, 2017
- Messages
- 20
- Reaction score
- 17
- Points
- 0
Workout 1
Bench press - 4 sets 4-6 reps
Bent over BB row - 3 sets 4-6 reps
Assisted pull-up - 2 sets 8-12 reps
BB shrugs -4 sets 4-6 reps
Cable chest fly - 3 sets 6-10 reps
Pec deck - 3 sets 6-10 reps
DB incline press - 3 sets 8-10 reps
Assisted tricep dip 4 sets 8-10 reps
Ball crunches 4 sets 8-10 reps
Cardio 1
HIIT - 20 to 30 minutes
Walking lunges 4 sets 8-10 reps
Workout 2
Arnold press - 4 sets 8-10 reps
Leg press - 8-10 reps
Band bicep curl - 8-10 reps
Tricep kick-back - 8-10 reps
BB bicep curl - 4 sets 4-6 reps
Tricep pull-down - 4 sets 8-10 reps
Back cable row - 3 sets 6-8 reps
Machine chest press - 4 sets 6-8 reps
Swiss-ball rollout - 4 sets 8-10 reps
Cardio 2
HIIT - 20 to 30 minutes
Squat into shoulder press 4 sets - 8-10 reps
Workout 3
Land mine incline press - 4 sets 6-8 reps
Deadlift - 3 sets 6-10 reps
Bands bench press - 4 sets 8-10 reps
Lateral raises - 4 sets 8-10 reps
Oblique pulls - 3 sets 8-10 reps
Incline push-up - 4 sets 8-10 reps
Face pulls - 4 sets 8-10 reps
Rope hammer curl - 4 sets 6-8 reps
Plank-to-push up - 4 sets 8-15 reps
Cardio 3
HIIT - 20 to 30 minutes
Ab leg raise 4 sets 8-10 reps
Workout 4
Squat - 4 sets 6-10 reps
Step-up - 4 sets 8-10 reps
Back extensions - 4 sets 8-10 reps
Leg raises - 4 sets 8-10 reps
Leg extensions - 3 sets 8-10 reps
Tricep skull-crusher - 4 sets 8-10 reps
OHP - 4 sets 6-8 reps
Alternating plank - 4 sets 15 - 20 reps
-Have added core exercises at the end of each workout as abs don't need the rest.
-Have muscle groups being hit multiple days of the week, but have primary push pull days(don't know what that's called, but opposite of a bro split?).
-rep ranges and sets added. Both Hypertrophy and strength rep ranges for muscle groups.
-one exercise on cardio days
Will monitor doms between workouts in case I hit the same muscles too soon. Not completely sure how sore is too sore to work the muscle again. Sarms and mk-677 should help with recovery though.
Bench press - 4 sets 4-6 reps
Bent over BB row - 3 sets 4-6 reps
Assisted pull-up - 2 sets 8-12 reps
BB shrugs -4 sets 4-6 reps
Cable chest fly - 3 sets 6-10 reps
Pec deck - 3 sets 6-10 reps
DB incline press - 3 sets 8-10 reps
Assisted tricep dip 4 sets 8-10 reps
Ball crunches 4 sets 8-10 reps
Cardio 1
HIIT - 20 to 30 minutes
Walking lunges 4 sets 8-10 reps
Workout 2
Arnold press - 4 sets 8-10 reps
Leg press - 8-10 reps
Band bicep curl - 8-10 reps
Tricep kick-back - 8-10 reps
BB bicep curl - 4 sets 4-6 reps
Tricep pull-down - 4 sets 8-10 reps
Back cable row - 3 sets 6-8 reps
Machine chest press - 4 sets 6-8 reps
Swiss-ball rollout - 4 sets 8-10 reps
Cardio 2
HIIT - 20 to 30 minutes
Squat into shoulder press 4 sets - 8-10 reps
Workout 3
Land mine incline press - 4 sets 6-8 reps
Deadlift - 3 sets 6-10 reps
Bands bench press - 4 sets 8-10 reps
Lateral raises - 4 sets 8-10 reps
Oblique pulls - 3 sets 8-10 reps
Incline push-up - 4 sets 8-10 reps
Face pulls - 4 sets 8-10 reps
Rope hammer curl - 4 sets 6-8 reps
Plank-to-push up - 4 sets 8-15 reps
Cardio 3
HIIT - 20 to 30 minutes
Ab leg raise 4 sets 8-10 reps
Workout 4
Squat - 4 sets 6-10 reps
Step-up - 4 sets 8-10 reps
Back extensions - 4 sets 8-10 reps
Leg raises - 4 sets 8-10 reps
Leg extensions - 3 sets 8-10 reps
Tricep skull-crusher - 4 sets 8-10 reps
OHP - 4 sets 6-8 reps
Alternating plank - 4 sets 15 - 20 reps
-Have added core exercises at the end of each workout as abs don't need the rest.
-Have muscle groups being hit multiple days of the week, but have primary push pull days(don't know what that's called, but opposite of a bro split?).
-rep ranges and sets added. Both Hypertrophy and strength rep ranges for muscle groups.
-one exercise on cardio days
Will monitor doms between workouts in case I hit the same muscles too soon. Not completely sure how sore is too sore to work the muscle again. Sarms and mk-677 should help with recovery though.