Training
Volume:
3-5
days
3
days
of
hitting
major
body
parts
0-2
days
of
full
body
workout
Back
and
Biceps
Day:
Warm-up:
310
wide
grip
push-ups
310
wide
grip
pull-ups
310
chin-ups
Workout:
5
sets
of
Incline
Dumbbell
Curl:
12-10-10-8-8
3
sets
of
Concentration
Curl:
12-10-8
3
sets
of
Hammer
curls:
12-10-8
5
sets
of
Romanian
Deadlift
with
Dumbbells:
12-10-10-8-8
3
sets
of
One
Arm
Dumbbell
Rows:
12-10-8
3
sets
of
Wide
Grip
Lateral
Pull-downs:
12-10-8
Cardio:
15
Minutes
of
HIIT
Training
(30
second
sprint
90
second
walk)
Chest
and
Triceps
Warm-up:
310
standard
pushups
310
bench
dips
310
diamond
pushups
Workout:
5
sets
of
Dumbbell
Bench
Press:
12-10-10-8-8
3
sets
of
Incline
Dumbbell
Press:
12-10-8
3
sets
of
Decline
Dumbbell
Flies:
12-10-8
5
sets
of
Dumbbell
Triceps
Extension
Pronated
Grip:
12-10-10-8-8
3
sets
of
Seated
Bent-Over
Two-Arm
Dumbbell
Triceps
Extension:
12-10-8
3
sets
of
Triceps
Pushdown
-
Rope
Attachment:
12-10-8
Cardio:
15-Minute
HIIT
Training
Shoulders
and
Legs
Warm-up:
3x15
Air
squats
3x10
Air
lunges
3x10
Wide
grip
pull-ups
Workout:
5
sets
of
Machine
Shoulder
Military
Press:
12-10-10-8-8
3
sets
of
Dumbbell
Front
Raises:
12-10-8
3
sets
of
Dumbbell
Shrugs:
15-15-5
5
sets
of
Back
Squat:
12-10-10-8-8
3
sets
of
Leg
Press:
12-10-8
3
sets
of
Leg
Extensions:
12-10-8
Cardio:
15-Minute
HIIT
Training
Bodyweight
Exercise
*This
can
be
implemented
up
to
2
days*
Warm-up:
3x5
pull-ups
3x10
push-ups
3x15
air
squats
Workout:
3
sets
of
Standard
Bench
Press
at
65-75%:
15-12-10
3
sets
of
Front
or
Back
Squats
at
65-75%:
15-12-10
3
sets
of
Barbell
Rows:
15-12-10
3
sets
of
Arnold
Presses:
15-12-10
Circuit:
(Can
do
1
set
pushups
then
1
set
air
squats
then
1
set
pull-ups
etc.
etc.)
5
sets
of
20
push-ups
5
sets
of
15
air
squats
5
sets
of
10
wide
grip
pull-ups
Back
and
Biceps
Exercises:
Wide
Grip
Push-ups
Palms
at
90
degrees
Elbows
Extended
Body
flat
Wide
Grip
Pull-ups
Palms
forward
Wider
than
shoulder
width
Pull
up
until
bar
touches
lower
bar
and
shoulders
Chin-ups
Neutral
Grip
on
parallel
grips
Bring
chin
above
your
hands
Incline
Dumbbell
Curl
Concentration
Curl
Romanian
Deadlift
with
Dumbbells
One
Arm
Dumbbell
Rows
Hammer
Curl
Wide
Grip
Lateral
Pull-downs
Chest
and
Triceps
Exercises:
Bench
Dips
Diamond
Pushups
Dumbbell
Bench
Press
Incline
Dumbbell
Press
Decline
Dumbbell
Flies
Dumbbell
Triceps
Extension
Pronated
Grip
Seated
Bent-Over
Two-Arm
Dumbbell
Triceps
Extension
Triceps
Pushdown
Rope
Attachment
Shoulder
and
Leg
Exercises:
Air
Squats
Air
Lunges
Wide
Grip
Pull
Ups
Machine
Shoulder
Military
Press
Dumbbell
Front
Raises
Dumbbell
Shrugs
Dumbbell
Squats
Leg
Press
Leg
Extension
Body
Weight
Exercises:
Standard
Bench
Press
Duh
Front
or
Back
Squats
Duh
Barbell
Rows
Standing
position
Upright
Arnold
Press
1
arm
at
a
time
Use
kettlebell
Twist
and
shout
