My favorite #1: weight-training

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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

Colorful Weights