Become All You Can Be
DAY 1 - Monday
BODYPART |
EXERCISE |
SETS |
REPS | REST |
| Chest | Flat Bench Press | 3-4 sets (2x Warm up 1-2x Working sets) | 8-12 | 2 mins |
| Incline Dumbell Press | 3-4 sets (2x Warm up 1-2x Working sets) | 8-12 | 2 mins | |
| Shoulders | Seated Dumbell Shoulder Press | 3-4 sets (2x W.U and 2x Working sets) | 8-12 | 2 mins |
| Upright Rows | 3-4 sets (2x W.U and 2x Working sets) | 8-12 | 2 mins | |
| Triceps | Close Grip Bench Press | 2-4 sets (1-2 W.U sets and 1-2x Working sets) | 8-12 | 2 mins |
| (stretches) | Stretch all muscle groups that were worked on day 1 |
DAY 2 - Thursday
BODYPART |
EXERCISE |
SETS |
REPS | REST |
| Legs | Squats or Leg Press | 4 sets (2x Warm up 2x Working) | 8-12 | 2 mins |
| Machine Hamstring Curls | 4 sets (2x Warm up 2 x Working) | 8-12 | 2 mins | |
| Seated Calf Raises | 3-4 sets (2 x Warm up 1-2 Working) | 8-12 | 2 mins | |
| Back | Wide Grip Pull-ups | 3-4 sets (2 x warm up on a lat pulldown or assisted pull ups. 1-2x Working sets) | 8-12 | 2 mins |
| Deadlifts | 3-4 sets (2 x warm up 1-2x Working sets) | 8-12 | 2 mins | |
| Biceps | Bicep Curls (barbell) | 2-4 sets (1-2x warm up 1-2x Working sets) | 8-12 | 2 mins |
| (stretches) | Stretch all muscle groups that were worked on day 2 |
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