day 1 ARMS - standing curl - 15,12,10,8,8 - incline hammer curl - 12,10,10,8 - concentration curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist curl - 15,12,10,8 - wrist curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders
and back -
side arm lift - 15,12,10,8,8 - single arm
dumbbell pull - 15,12,10,8,8 -
front barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 -
dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 -
front dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate
front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days
and do various exercises in between, generally pushups, crunches, other calisthenics,
and walking / jogging.
Laying on ground with knees bent
and feet on the ground, have arms outstretched at
sides and with a
dumbbell in one hand, then crunch up torso while bringing both arms up, in a circular motion keeping arms straight, in
front of you, pass the
dumbbell to your other hand, always keeping both arms straight,
and as you release the crunch bringing torso back to ground, also bring both arms back to ground, stretched out at
sides with the opposite hand holding onto
dumbbell.