Week 1

Use challenging weights but leave room to add

Day 1

  1. Press - 5x6

  2. Incline Dumbbell Press - 3x15

  3. Dips - 3x15

  4. Tricep Cable Extensions - 2x20

  5. Diamond Push-Ups - 3xmax

Day 2

  1. Weighted Pull-Up - 5x6

  2. Pull-Ups - 3xmax

  3. Bent Over Row - 2x15

  4. Dumbbell Pull-Over - 2x15

  5. Alternating Dumbbell Curls - 3x15 (each arm)

Day 3

  1. Squat - 5x6

  2. Weighted Lunges - 3x15(each leg)

  3. Seated Leg Extensions - 2x15

  4. Hamstring Curls - 2x15

  5. Calf Raises - 5x20

Day 1a

  1. Bench Press - 5x6

  2. Seated Arnold Press - 3x15

  3. Dumbbell Side Raises - 2x15

  4. Reverse Flys - 2x20

  5. Dumbbell Upright Row - 3x15