Sample Workout

15-20 minutes of cardio daily.

 

Preferably 30 seconds of sprints followed by 4.5 minutes of jog/walk (repeat).

 

Day 1- Arms

Biceps:

4 sets of alternating Hammer Curls

3 sets of preachers (machines or regular), squeeze for 3 seconds every 3rd rep

3 sets of inclined bicep curls (slow, squeeze at top)

Triceps:

4 sets of bcds

3 sets of dips

3 sets of skull crushers, or overhead extensions

 

Day 2- Legs

5 sets of leg extensions

5 sets of leg curls

3 sets of squats (skip if needed)

3 sets of leg press

5 sets of calves

Day 3- Back + Shoulders

4 sets of pull downs

3 sets of close grip pull downs

3 sets of lawn mowers or bent over barbell rows

3 sets of light dead lifts or 3 sets of seated cable rows or 3 sets of t bar row

3 sets of shoulder press

3 sets of lateral raises

3 sets of frontal raises or 3 sets of steering wheels

3 sets of rear delts

Day 4 Bench

6 sets of flat bench: 15, 12, 10, 8, 6, 4

3 sets of inclined bench

3 sets of flies variety

Day 5- Pump Day*

5 sets of shrugs

5 sets of close grip bench

5 sets of pull downs

5 sets of leg extensions

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