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.
5 Set SupersetWide-Grip Pull-Ups - 15 repsBench Press - 12 reps
5 Set SupersetChin-Ups - 12 repsIncline DB Press - 12 reps
4-Set Tri-SetFlat Bench DB Press - 12 repsDips - 12 reps (add weight if necessary)Chest Flys - 12 reps
Walking Lunges12 minutes
Ab Wheel100
5 Set SupersetBarbell Curl - 12 repsChair Dips - 30 reps
5 Set SupersetIncline DB Curl - 12 reps per armTricep Extensions - 15 reps
5 Set SupersetStanding EZ Bar Curl - 15 repsRope Push Downs - 15 reps
Weighted Crunches100
Back Squats5x10
5 Set SupersetStiff Leg Deadlifts - 12 repsToe Raisers - 30 reps
Ab Wheels100
5 Set SupersetBench Press - 10 repsBarbell Rows - 10 reps
5 Set SupersetIncline DB Press - 12 repsChin-Ups - to failure
5 Set SupersetDB Pull-Over - 12 repsChest Fly - 12 reps
Arm Annihilation - 7 SetsRope Press Downs - 20 repsTricep Extensions - 10 repsBarbell Curls - 10 repsEZ Bar Curl - 10 repsSkull Crushers - 10 repsDB Curls - 10 reps per armChair Dips - 30 reps
Back Squats4x12
Deadlift3x5
Stiff Leg Deadlift5x5
Walking Lunges5 minutes
REST DAY
Optional
