Day 1
EXERCISE |
SETS |
REPS |
| Push Up | As many sets as needed to get to 50-100 reps | |
| Wide Grip Pull Ups | As many sets as needed to get to 50-100 reps | |
| Dumbbell Squat | 4 | 25 |
Day 2
EXERCISE |
SETS |
REPS |
| Dumbbell Front Raise | 2-3 | To Failure |
| Dumbbell Lateral Raise | 2-3 | To Failure |
| Dumbbell Shrugs | 2-3 | 12 |
| Dumbbell Curl Standing | 2-3 | 12 |
| Hammer Curls (Standing) | 2-3 | 12 |
| One Arm Dumbbell Tricep Extension (Standing) | 3 | 20 |
| Dumbbell Kickbacks | 3 | 20 |
Day 3
EXERCISE |
SETS |
REPS |
| Push Ups | As many as needed to get to 50-100 reps | |
| Close Grip Pull Ups | As many as needed to get to 50-100 reps | |
| Dumbbell Lunges | 2-3 | 12 |
