This can be followed for 8 – 24 weeks
The goal by Week 4 is to add weight to the bar even if it’s only 2.5lbs each side.
DAY 1- UPPER
A. Barbell Bench Press: the narrow push-up position with bar and bar hits nipple line
Weeks 1-4 do 4×10 / Rest 90sec
Weeks 5-8 do 4×6
Weeks 9-12 do 3×50
B. Inverted Row:
Weeks 1-4 do 4×10 / Rest 90sec
Weeks 5-8 do 4×12
Weeks 9-12 do 3×15
C. Arnold Press:
Weeks 1-4 do 3×15 / Rest 90sec
Weeks 5-8 do 3×20
Weeks 9-12 do 4×10
D. Underhand Lat Pulldown: 3×15 / Rest 90sec
E. DB Frontal Raise: 3×20 ea arm (no rest)
F. DB Lateral Raise: single arm leaning, 3×20 / Rest 90sec
COOLDOWN:
Aim for 60 -90 minutes in the gym. If you finish early and your main goal is weight loss, add in LISS the remaining time. Liss=65% max heart rate. NO HIGHER.
If your main goal is to tone/add muscle, do not do LISS, do a circuit or abs instead.
DAY 2- LOWER
A. Barbell Hip Thrust: 4×10 / Rest 2-3mins
B. Romanian Deadlift: on smith machine, 4×10 (no rest)
C. Single Leg RDL: 4×12 / Rest 90sec
D. Glute Blaster Machine: 3×30 ea leg / Rest 45sec
E. Front Foot Elevated DB Reverse Lunge: 3×12 ea / Rest 90sec
F. Seated Hip Abduction: 3×10, 10, AMRAP with same weight / Rest 90sec
COOLDOWN:
Aim for 60 -90 minutes in the gym. If you finish early and your main goal is weight loss, add in LISS the remaining time. Liss=65% max heart rate. NO HIGHER.
If your main goal is to tone/add muscle, do not do LISS, do a circuit or abs instead.
DAY 3- UPPER
A. Machine Assisted Pullup or Pullups with Bodyweight: 4×10 / Rest 90sec
B. Bent Over Dual DB Row: 4×12 / Rest 90sec
C. Inverted Row: 4×10 / Rest 90sec
D. DB Upright Row: 4×12 / no rest
E. Modified Pushup or Pushup: 4xAMRAP / Rest 90sec
F. Seated Lateral Raise Machine: 3×10, 10, AMRAP with same weight
COOLDOWN:
Aim for 60 -90 minutes in the gym. If you finish early and your main goal is weight loss, add in LISS the remaining time. Liss=65% max heart rate. NO HIGHER.
If your main goal is to tone/add muscle, do not do LISS, do a circuit or abs instead.
DAY 4- LOWER
A. Low Bar Box Squat: 4×10 / Rest 2-3mins
B. Leg Press: 4×15 / Rest 90sec
C. Cable Goblet Squat with Pulse: 4×20 (no rest)
D. Banded Side Lying Abduction: 4×12 each side / Rest 90sec
E. Lateral Lunge BB Static: 3×15 / Rest 90sec
F. Leg Curl: 2×30 / Rest 45sec
COOLDOWN:
Aim for 60 -90 minutes in the gym. If you finish early and your main goal is weight loss, add in LISS the remaining time.Liss=65% max heart rate. NO HIGHER.
If your main goal is to tone/add muscle, do not do LISS, do a circuit or abs instead.
Get out within 60=90 minutes.