Monday - Arms & Shoulders Wednesday - Legs Friday -Rest

Triceps : Calfs :
Saturday -Back & Chest
1. Standing Dumbbell Tricep 1. Single-legged Calf Raises
Back :
Extension 2. 10-minute calf jumps
2. Bilateral Kick Back 1. Dumbell Dead Row
3. Bench Dips Quads :
2. Dumbell Pullover
Biceps : 1. Dumbell Front Squat
Chest :
2. Quarter Squats
1. Waiter Curls 1. Dumbell Chest Flys
2. Neutral Curls Hamstrings :
2. Wide Push Up
3. Bicep Curls 3. Incline Wide Push Up
1. Dumbell Leg Curl
Shoulder: 2. Dumbell Swing
Traps :
1. Arnold Press 1. Dumbell Shrug
2. Side Lateral Raise Thursday - Arms & Shoulders
3. Front Lateral Raise Triceps : Sunday - Legs
Calfs :
Tuesday - Back & Chest 1. Standing Dumbbell Tricep
Extension 3. Single-legged Calf Raises
Back :
2. Bilateral Kick Back 4. 10-minute calf jumps
1. Dumbell Dead Row 3. Bench Dips
2. Dumbell Pullover Quads :
Biceps :
Chest : 3. Dumbell Front Squat
1. Waiter Curls 4. Quarter Squats
1. Dumbell Chest Flys 2. Neutral Curls
2. Wide Push Up 3. Bicep Curls Hamstrings :
3. Incline Wide Push Up
Shoulder: 3. Dumbell Leg Curl
Traps : 4. Dumbell Swing
1. Arnold Press
1. Dumbell Shrug 2. Side Lateral Raise
3. Front Lateral Raise
5 Red Flags You’re not Gaining Muscles – o knees bent
ATHLEAN X o elbows tight
 Bench Dips
 No Pump o don’t have shoulder jut
 Get Sore o thumb face outward
 Yellow Pee o ra
 Not Recovering  Bilateral Kick Back
 Have Metabolic Training o 90’ angle of arms
o keep your back straight
BACK
CHEST
Archer Pushups
Lying Chest Flyes

Crossover ISO
LEGS

 Squat
o Push hip backwards
o Keep back flat
o Lower body until
thighs parallel to floor


ARMS
Triceps

 Standing Dumbell Tricep Extension

o dumbell between both
thumb and index finger
o keep wrist straight
o arch your back
o stop at 90 deggres angle
o keep head straight