For those that workout 4 days a week 1 week = a full sequence
Day 1 Legs, Abs
Day 2 Chest, Tris, Front Delts
Day 3 Back, Bis, traps, side delts
Day 4 MUST BE AN off day to recover for day 5
Day 5:
4 exercises done in Super set fashion, this is a Conditioning day and will keep key muscles Primed for the next week.
Bent over rows
Pushups
Squats( any kind)
Dumbell Laterals
Shrugs
5 sets of each all in a rep range of 15-25,
Moderate weight please.
fail by doing all of it back to back not with poundage.
20 Minutes cardio post workout. ( this is key for this day)
Day 6 OFF
Day 7 OFF
Day 1 Legs, Abs
Day 2 Chest, Tris, Front Delts
Day 3 Back, Bis, traps, side delts
Day 4 MUST BE AN off day to recover for day 5
Day 5:
4 exercises done in Super set fashion, this is a Conditioning day and will keep key muscles Primed for the next week.
Bent over rows
Pushups
Squats( any kind)
Dumbell Laterals
Shrugs
5 sets of each all in a rep range of 15-25,
Moderate weight please.
fail by doing all of it back to back not with poundage.
20 Minutes cardio post workout. ( this is key for this day)
Day 6 OFF
Day 7 OFF