Workout one – Upper Body

  1. Barbell or dumbbell bench press

  2. Chin-ups/pull-ups (weighted if you can do more than 12)

  3. Seated dumbbell press

  4. Chest supported row

  5. Lateral raises

  6. Parallel bar dip

  7. EZ barbell curls

Workout two – Lower Body & Core

  1. Squats (alternated with deadlifts each workout)

  2. Leg extensions

  3. Leg curls

  4. Lunges

  5. Standing calf raises

  6. Rollouts

  7. Stability ball crunches

  8. Cable Russian Twists

 

Try to stay within the 8-12 rep range for all exercises, but don’t worry if, for your first couple of workouts, you go above 12 reps. Doing just one set means that you may be able to do more reps than you expected. Just keep going until you are unable to continue. Adjust the weights so that, next time, you are back within the 8-12 rep range.

Day #1: Chest Day

Day #2: Back Day

Day #3: Leg Day

Day #4: Arm Day

Day #5: Shoulder and Core Day