Day 1: Chest & Tris
| Exercise | Sets | Reps | Rest between Sets |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8-12 | 60-90 seconds |
Your Focus: Squeeze pecs to pull your biceps toward each other. Avoid pushing with arms. Set the angle of incline to 30% - not higher or lower. | |||
| Flat Bench Press | 3 | 8-12 | 60-90 seconds |
Your Focus: Squeeze pecs to pull your biceps toward each other. Avoid pushing with arms. Hand-position on bar (or dumbbell position if using dumbbells) should be just wider than shoulder-width. | |||
| Combo Set: Incline Dumbbell Fly + Incline Close-Grip DB Press | 3 | 8-12 each | 60-90 seconds |
Your Focus: Fly: Lower dumbbells to chest-level with arms bent, then squeeze pecs to bring dumbbells to center while straightening your arms. Press: squeeze pecs until arms are almost straight. | |||
| Combo Set: Flat Dumbbell Fly + Flat Close-Grip DB Press | 3 | 8-12 each | 60-90 seconds |
Your Focus: Fly: Lower dumbbells to chest-level with arms bent, then squeeze pecs to bring dumbbells to center while straightening your arms. Press: squeeze pecs until arms are almost straight. | |||
| Dumbbell Skull Crushers | 3 | 8-12 | 45-60 seconds |
Your Focus: Elbow is the only joint that moves during this exercise. Focus on initiating and controlling the motion by squeezing the triceps. | |||
| Overhead Tricep Extensions | 3 | 8-12 | 45-60 seconds |
Your Focus: Elbow is the only joint that moves during this exercise. Focus on initiating and controlling the motion by squeezing the triceps. Keep chest up, spine straight, shoulders back (do not slouch) | |||
| Tricep Kickbacks OR Dips | 3 | 12-15 | 45-60 seconds |
Your Focus: Elbow is the only joint that moves during this exercise. Focus on initiating and controlling the motion by squeezing the triceps. | |||
Day 2: Legs
| Exercise | Sets | Reps | Rest between Sets |
|---|---|---|---|
| Dumbbell Squats | 3 | 8-12 | 60-90 seconds |
Your Focus: Keep core engaged and chest up for entire motion. Initiate the movement by driving your DOOPA backwards. Squeeze glutes at bottom to press yourself back up. | |||
| Bulgarian Split Squats | 3 | 8-12 | 60-90 seconds |
Keep chest up for entire motion. On front leg, keep knee above or behind ankle, not in front of ankle. | |||
| Goblet Squats | 3 | 8-12 each | 60-90 seconds |
Your Focus: Keep core engaged to support your back. | |||
| Standing Calf Raises | 3 | 12-15 each | 60-90 seconds |
Your Focus: Squeeze calf muscle the entire way up. | |||