This weight lifting routine is a full body workout, and can be performed…
Alternating Days. This routine can be performed on alternating days. Workout using DAY A, rest the next. Perform DAY B, rest again.
Weekends Off. With this rotation, you workout on Monday, Wednesday and Friday only. Continue to alternate between workout DAY A and DAY B.
DAY A. The Day A workout is a full body workout, with a focus on bench press, squats, and triceps.
Squats. 3 sets of 6 reps, using the same weight. When you can perform 6 reps with the same weight, bump your weight up by 10 pounds on your next DAY A workout day.
Bench Press. 3 sets of 6 reps, using the same weight. When you can perform 6 reps with the same weight, bump your weight up by 5 pounds on your next DAY A workout day.
Dumbbell Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY A workout day.
Upright Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY A workout day.
Seated Overhead Tricep Extensions (w/dumbbell). 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY A workout day.
DAY B. The Day B workout is a full body workout with a focus on deadlifts, shoulders, and biceps..
Deadlift. 3 sets of 3 reps, using the same weight. When you can perform 3 reps with the same weight, bump your weight up by 10 pounds on your next DAY B workout day.
Seated Overhead Press. 3 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY B workout day.
T-Bar (or Barbell) Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY B workout day.
Dumbbell or Incline Bench Press. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY B workout day.
Barbell or Dumbbell Curls. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your barbell or dumbbell weight up by 5 pounds on your next DAY B workout day.
Alternating Days. This routine can be performed on alternating days. Workout using DAY A, rest the next. Perform DAY B, rest again.
Weekends Off. With this rotation, you workout on Monday, Wednesday and Friday only. Continue to alternate between workout DAY A and DAY B.
DAY A. The Day A workout is a full body workout, with a focus on bench press, squats, and triceps.
Squats. 3 sets of 6 reps, using the same weight. When you can perform 6 reps with the same weight, bump your weight up by 10 pounds on your next DAY A workout day.
Bench Press. 3 sets of 6 reps, using the same weight. When you can perform 6 reps with the same weight, bump your weight up by 5 pounds on your next DAY A workout day.
Dumbbell Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY A workout day.
Upright Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY A workout day.
Seated Overhead Tricep Extensions (w/dumbbell). 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY A workout day.
DAY B. The Day B workout is a full body workout with a focus on deadlifts, shoulders, and biceps..
Deadlift. 3 sets of 3 reps, using the same weight. When you can perform 3 reps with the same weight, bump your weight up by 10 pounds on your next DAY B workout day.
Seated Overhead Press. 3 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY B workout day.
T-Bar (or Barbell) Rows. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your weight up by 5 pounds on your next DAY B workout day.
Dumbbell or Incline Bench Press. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your dumbbell weight up by 5 pounds on your next DAY B workout day.
Barbell or Dumbbell Curls. 2 sets of 8 reps, using the same weight. When you can perform 8 reps with the same weight, bump your barbell or dumbbell weight up by 5 pounds on your next DAY B workout day.