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Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Goblet Squat![]() | 3 sets | 12 - 15 reps | 45s | |
1B. Bent Over Two-Dumbbell Row![]() | 3 sets | 12 - 15 reps | 45s | |
2A. Walking Dumbbell Lunge | 3 sets | 12 - 15 reps | 45s | |
2B. Neutral Grip Chest Supported Dumbbell Row | 3 sets | 12 - 15 reps | 45s | |
3A. Standing Dumbbell Press | 3 sets | 12 - 15 reps | 45s | |
3B. Standing Dumbbell Biceps Curl | 3 sets | 12 - 15 reps | 45s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Romanian Deadlift | 3 sets | 12 - 15 reps | 45s | With dumbbells |
1B. Incline Dumbbell Press![]() | 3 sets | 12 - 15 reps | 45s | |
2A. Dumbbell Bulgarian Split Squat![]() | 3 sets | 12 - 15 reps | 45s | |
2B. Push-up | 3 sets | 12 - 15 reps | 45s | |
3A. Face Pull![]() | 3 sets | 10 - 12, 12 - 15, 12 - 15 reps | 45s | |
3B. Rope Tricep Extension | 3 sets | 12 - 15 reps | 45s |
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