Over 30 easy-to-make muscle-building recipes with simple ingredients.
Perform the workouts below for the next 4 weeks, then move on to the next phase.
Optional Front Squat
Flat Bench Press
Chest/Back superset - 5 sets
Chest/Back Tri-set- 4 sets
Back Extension- 4 sets of 25 reps
Abs- 100 reps
Lunges- 400 meters
Back Squat-
Deadlift- all to a heavy single
Super Set all bench sets with 20 reps face pulls
Tri Set: 4 sets
Back Extensions- 4 sets of 25 reps
Front Squat- optional
- 1 count pause, to a heavy single
Close Grip Bench- through 1 mini band per side
Bicep- heavy/light, 4 set superset
Tricep heavy/light 4 set superset
Shoulders heavy/light 4 set superset
Back Squat- to a heavy single
Speed Deadlift- 4 sets of 2
Power Clean- 4 sets of 2
Back Extension- 4 sets of 25
Speed Squats- 6 sets of 2 reps
Barbell Military
Weighted Dips-
Ts/Arrows/Presses-
Cable Burnout- 6 sets as fast as possible
Optional:
Back extension
abs
lunges
back extension