Day #3 Abs and legs
Leg Curls – 3 sets x 12-15 reps, 60 seconds of rest
Set yourself up on a leg curl machine and ensure that the knees are properly aligned with the axis of rotation. Curl the load until you feel a full contraction in the hamstrings.
Front Squats – 3 sets x 8-12 reps, 60 seconds of rest
Reverse Lunges – 3 sets x 12-15 reps, 60 seconds of rest.
Hold dumbbells in both hands and step back with one leg. Lower the body until the rear knee touches the ground and the front thigh is parallel to the ground. Do the same with the other leg.
Romanian Deadlifts – 3 sets x 8-12 reps, 90 seconds of rest
Body Saws – 3 sets x 8-12 reps, 60 seconds of rest
Get in a push-up position, and rest the feet on sliders. Bend the elbows and rest the forearms on the floor. Tighten the core and push the body backward so that the legs can slide black. Proceed until you feel the abs are about to lose the tension and pull the body forward for one rep.
One-Arm Farmer’s Walk – 3 sets x 30-second hold, 60 seconds of rest
Grab a heavy dumbbell in one hand and walk for 30 seconds as fast as you can. Keep the shoulders back, spine rigid and pecs forward. Resist the urge to twist or bend to the dumbbell’s side. Do the same on the other hand.
Day #4 Arms and shoulders
Incline Reverse Dumbbell Flyes – 4 sets x 15-20 reps, 60 seconds of rest.
Six-Way Shoulder Raises – 3 sets x 8-12 reps, 60 seconds of rest.
Sit on a bench while holding dumbbells in both hands. Raise the dumbbells 90 degrees out to the sides, then bring them in front of you and point them straight ahead. Then raise the dumbbells over your head. Reverse each direction, while bringing the dumbbells in front of you and out to the sides and then lower them down at the sides.
Bradford Presses – 3 sets x 8-12 reps, 60 seconds of rest.
Grab a light barbell with your hands slightly outside shoulder width. Press the barbell overhead, but don’t lock out your elbows. Then lower it behind your head, but don’t go that low so that the shoulders relax. Continue switching the presses behind and in front of your head. Doing the press in each direction counts as one rep.
Cross-Body Dumbbell Curls – 4 sets x 8-12 reps, 60 seconds of rest.
Bench Dips – 4 sets x as much reps as you can, 60 seconds of rest
You will need a bench.
Place both hands on a bench and extend the legs on the floor in front of you. Lower the body for approximately 3 seconds until the upper arms are parallel to the ground. Then, press the body back up into the starting position.