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The program hits each major muscle group twice a week.
While the exercise list may seem lengthy on any given day, it’s somewhat of deception as this program also hits muscle groups often forgotten about (abs, glutes, traps, forearms, and calves). This will help you look jacked whether shirtless or not once spring has sprung.
Rest periods are exactly 1 minute between every exercise and set. Rep tempo should be just slow enough to be completely in control of the weight you use.
- Monday – Upper Body
- Tuesday – Lower Body
- Wednesday – Rest
- Thursday – Upper Body
- Friday – Lower Body
- Saturday – Rest
- Sunday – Rest
Monday: Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull Up | 3 | 6-12* |
| 2. Dumbbell Bench Press | 4 | 10 |
| 3. Landmine T-Bar Row | 3 | 10 |
| 4. Standing Dumbbell Press | 3 | 10 |
| 5. Seated Cable Rows | 2 | 10 |
| 6. Side Lateral Raise | 2 | 10 |
| 7. Barbell Curl | 2 | 10 |
| 8. French Press | 2 | 10 |
| 9. Dumbbell Shrug | 2 | 15 |
*Add weight once you can perform 3 sets of 12 reps with perfect form
Tuesday: Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Goblet Squat | 4 | 10 |
| 2. Banded Nordic Hamstring Curl | 2 | 10 |
| 3. Romanian Deadlift | 3 | 10 |
| 4. Leg Press | 3 | 12 |
| 5. Barbell Hip Thrust | 2 | 10 |
| 6. Standing Machine Calf Raise | 3 | 12 |
| 7. Hanging Leg Raise | 2 | 15 |
| 8. Exercise Ball Crunch | 2 | 15 |
Thursday: Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Lat Pull Down | 3 | 10 |
| 2. Incline Dumbbell Bench Press | 3 | 12 |
| 3. Bent Over Dumbbell Row | 3 | 10 |
| 4. Machine Fly | 3 | 10 |
| 5. Standing Military Press | 4 | 10 |
| 6. Machine Row | 2 | 10 |
| 7. Reverse Machine Fly | 2 | 10 |
| 8. Standing Cable Curl | 2 | 10 |
| 9. Dips | 2 | 10* |
| 10. Standing Dumbbell Reverse Curl | 2 | 10** |
| 11. Cable Crunch | 2 | 15 |
*Add weight once you can perform 2 sets of 10 with perfect form.
**Utilize Fat Gripz on this exercise for an added forearm and grip challenge.
Friday: Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Sumo Deadlift | 4 | 10 |
| 2. Front Squat | 3 | 10 |
| 3. Exercise Ball Leg Curl | 3 | 10 |
| 4. Leg Extensions | 3 | 10 |
| 5. Hyperextensions (glute-focused) | 2 | 12 |
| 6. Bulgarian Split Squat | 2 | 10 |
| 7. Seated Calf Raise | 2 | 15 |
| 8. Plank | 3 | 30 Secs |
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