Advanced Gym Programs 

: No Gym, but I recommend doing some light movements to assist recovery and blood flow. Some activities you may want to incorporate include a 20 minute walk, swimming, stretching, yoga, or cycling. 

: Workout focusing on Back, Bicep, and forearm muscles

Warm-up: 5 mins of arm swings, neck circles, shoulder and back stretches, walking, and wrist/forearm stretches.

Lat-Pulldown: Choose a medium heavy weight (7/10) and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes

Hammer Preacher Curl and Normal Preacher Curl Alternation: Choose a medium weight (6/10) and perform 3x6-8 with 2 minutes of rest in between each set. Switch between the two exercises every set for a total of 6 sets. That should take about 20 Minutes. Stretch forarms and biceps for about 2 mins after all sets.

Optional: Flat Bench Lying Leg Raise: With Just your bodyweight, perform this exercise for as many reps as possible (AMRAP) for one set. Make sure to really allow your hips to hang off the bench to stretch your core and to keep good form by going slowly. Rest for 2 mins after. Aim to add 1 rep every session. This allows your arm muscles to recover more. 

Machine Rows: Choose a medium heavy weight (7/10) and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes

Cool-Down: 5 mins of arm swings, neck circles, shoulder and back stretches, walking, and wrist/forearm stretches.

: Workout focusing on chest, shoulder, and tricep muscles

Warm-up: 5 mins of arm swings, neck circles, shoulder stretches, walking, and wrist/forearm stretches.

Bench Press (Dumbbell or Bar): Choose a medium heavy weight (7/10) and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes

Lean in Lateral Flys (Dumbbell): Choose a low weight and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes. On last set go till failure. 

Flat Bench Lying Skull Crushers: Choose a medium (6.5/10) and perform 3x15-20 with 2-3 minutes of rest in between each set. That should take about 12 Minutes

Shoulder Press (DB, Bar, or Machine): Choose a pretty heavy weight (8.5/10) and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes.

Optional: Flat Bench Lying Leg Raise: With Just your bodyweight, perform this exercise for as many reps as possible (AMRAP) for one set. Make sure to really allow your hips to hang off the bench to stretch your core and to keep good form by going slowly. Rest for 2 mins after. Aim to add 1 rep every session. 

Cool-Down: 5 mins of arm swings, neck circles, shoulder stretches, walking, and wrist/forearm stretches.

Warm Up: Leg Swings, Bodyweight Squat, Toe Touches, Angle Circles, Hamstring Pulls, Quad Pulls, and walking.

Deadlift (Dumbbell or Bar): Choose a pretty heavy weight (8.2/10) and perform 3x6-8 with 3 minutes of rest in between each set. That should take about 15 Minutes

Squat (Barbell): Choose a pretty heavy weight (8.2/10) and perform 3x8-12 with 3 minutes of rest in between each set. That should take about 15 Minutes

Hamstring Curls : Choose a pretty heavy weight (8.2/10) and perform 2x6-8 with 3 minutes of rest in between each set. That should take about 12 Minutes

Optional: Alternate Between HS Curls and Leg Ex to allow more recovery time for each Muscle

Leg Extensions : Choose a pretty heavy weight (8.2/10) and perform 2x6-8 with 3 minutes of rest in between each set. That should take about 12 Minutes

Cool Down: Sitting Stretches for 5 mins.

: A full body workout in this Program will include exercises to work each body part once or twice. The workout should take about 55 minutes if you follow this plan.

5-Minute Warm-up: Leg Swings, Arm swings, Toe touches, 10 deep squats, 5 push ups

Bench Press (Dumbbell or Bar): Choose a medium heavy weight (7/10) and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes

Deadlift (Dumbbell or Bar): Choose a pretty heavy weight (8.2/10) and perform 2x6-8 with 2 minutes of rest in between each set. That should take about 6 Minutes

Flat Bench Lying Leg Raise: With Just your bodyweight, perform this exercise for as many reps as possible (AMRAP) for one set. Make sure to really allow your hips to hang off the bench to stretch your core and to keep good form by going slowly. Rest for 2 mins after. Aim to add 1 rep every session. 

Lat-Pull Down or Single Arm DB Row: Choose a medium heavy weight (7/10) and perform 3x8-12 with 2 minutes of rest in between each set. That should take about 9 Minutes

Hamstring Curls : Choose a pretty heavy weight (8.2/10) and perform 2x6-8 with 2 minutes of rest in between each set. That should take about 6 Minutes

Bicep Curls and Lateral Fly (Superset): Do 2 Supersets with a medium heavy weight for both exercises and 8-12 reps for each movement. 3 minutes of rest between the two supersets.

Cool Down: Stretch sore/tight muscles; Light walk; Aim for about 5 minutes of Stretching.