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