Frequency: 3-4 Days Per Week
Monday - Motor Pattern Development
Barbell Bent Over Rows - 4x8
Barbell Bench Press - 4x8
Dumbbell Side Raises - 4x12
Standing Calf Raise - 3x15
Optional Cardio - 20 minute Jog, or HIIT Intervals
Wednesday - Volume Introduction
Incline Barbell Bench Press - 4x10
Machine Chest Press - 3x12
Optional Cardio - 20 minute Jog, or HIIT Intervals
Barbell Squats - 4x8 (lighter than monday)
Barbell Overhead Press - 4x6
Saturday (OPTIONAL) - 'Bro Day'
Cable Triceps Extension - 3x12-15
“Bro Your Delts Are Sick” Superset
Dumbbell Side Raises - 3x12
Machine Rear Delt Flys - 3x12-15
“It Ain’t a Workout Without MORE Arms Bro” Superset
Dumbbell Hammer Curls - 3x10
Machine Triceps Dip - 3x12
Optional Cardio - 20 minute Jog, or HIIT Intervals