My favorite #1: weight-training
MONDAY
Rest Day!!!
+
Hanging leg raise
5 sets of 10 reps
TUESDAY
Leg Day 1
Barbell Squats
12 sets of 6-10 reps
+
Hanging leg raise
3 sets of 10 reps
WEDNESDAY
Shoulder Day
Barbell shoulder press
3 sets of 10 reps
Barbell upright row
2 sets of 10 reps
Arnold dumbbell press
3 sets of 10 reps
Dumbbell lateral raise
3 sets of 10 reps
+
Oblique raise
3 sets of 10 reps each side
THURSDAY
Leg Day 2
Barbell squats
10 sets of 6-10 reps
Pistol Squats
3 sets of 10 reps each leg
FRIDAY
Chest & Triceps Day
Barbell press
6 sets of 6-10 reps
(or push-up 100 reps)
Triceps overhead extension
3 sets of 10 reps
Incline dumbbell press
3 sets of 10 reps
Incline dumbbell fly
3 sets of 10 reps
Single-hand triceps extension
3 sets of 15 reps each
SATURDAY
Leg Day 3
Barbell squat
8 sets of 6-10 reps
Barbell deadlift
4 sets of 8-10 reps
SUNDAY
Back & Biceps Day
Pull-ups
6 sets of max reps
Barbell row
3 sets of 10 reps
Single dumbbell curl
3 sets of 10 reps each
Single hammer curl
3 sets of 10 reps each
Dumbbell back fly
3 sets of 10 reps
Barbell curl
3 sets of 10 reps
