workout
exercise reps functional muscles time weight tips
dumbell bench press 2+ warmup
8 reps		 upper chest 10 minutes flare elbows 25 degrees
plate loaded press 2+ warmup
8 reps		 mid chest 8 minutes keep elbows together
pec dec flies 2+ warmup
8 reps		 overall pectorals 8 minutes push and press
skull crushers 3 warmup
8 reps		 long head of triceps 10 minutes strict elbows and bring bar down to head
triceps dip machine 3 warmup
10 reps		 lateral head of triceps 8 minutes don't lead too much forward
dumbell shoulder press 2+ warmup
8 reps		 front deltoid 7 minutes flare elbows 25 degrees and keep back straight the whole time
cable lateral raise 3 warmup
10 reps		 lateral deltoid 9 minutes cable is set to hip height, take a few steps away from cable
decline crunches 3 warmup
10 reps		 upper abdominals 8 minutes contract abs throughout, don't round spine
hanging knee raises 3 warmup
10 reps		 lower abdominals 8 minutes pull up with abs, not with knees
plank 2 warmup
failure		 overall abdominals 6 minutes push shoulder back, tense glute muscles
Exercise Reps Functional Muscles Time Weight Tips
Lat Pull Downs 2 + Warmup
8 reps		 Lats 8 minutes Pull with back, not biceps. Lean slightly back.
Pull Ups 3
10 reps		 Lats 10 minutes Pull with back, don't curve spine.
Bent Over Rows 2 + Warmup
8 reps		 Mid Back 10 minutes Hinge hips back, pull with back, and don't use momentum.
Shrugs 2
10 reps		 Traps 5 minutes Slow and controlled, lean slightly forward.
Dumbbell Curls 3
10 reps		 Short Head of Biceps (inside) 8 minutes Normal curls, don't use momentum or rotate dumbbells.
Incline Dumbbell Curls 2
10 reps		 Long Head of Biceps (outside) 10 minutes Curl keeping shoulders behind and elbows steady.
Hammer Curls 3
10 reps		 Brachialis (under biceps) 8 minutes Don't rotate dumbbells or use momentum.
Pec Dec Rear Delt Flyes 3
10 reps		 Posterior Deltoid 8 minutes Slow and controlled.
Exercise Reps Functional Muscles Time Weight Tips
Squats 3 + Warmup
8 reps		 Glutes, Quads, Hamstrings 20 minutes Big movement to do first. Don't round spine, chest up, eyes up.
Hamstring Curls 2 + Warmup
10 reps		 Hamstrings (all 4) 8 minutes Knee crease should be just over the seat.
Leg Extension 2 + Warmup
10 reps		 Rectus Femoris + Vastus Muscles 8 minutes Fully extend legs at the top and hold for 1-2 seconds.
Calf Raises (Seated) 3
10 reps		 Soleus + Gastrocnemius 7 minutes Go through full range of motion and flex at the top.
Bulgarian Split Squats 3
8 reps		 Quadriceps and Glutes 15 minutes Slow and controlled. Don't go too heavy; it's a difficult movement.
RDLs 2 + Warmup
8 reps		 Hamstrings 7 minutes Hinge hips back, knees unlocked but don't bend knees throughout.
Decline Crunches 3
10 reps		 Upper Abdominals 8 minutes Contract abs throughout, don't round spine.
Hanging Knee Raises 3
10 reps		 Lower Abdominals 8 minutes Pull up with abs, not with knees.
Plank 2
To Failure		 Overall Abdominals 6 minutes Push shoulders back, tense glute muscles.
Exercise Reps Functional Muscles Time Tips
Dumbbell Bench Press 2 + Warmup
8 reps		 Upper Chest 10 minutes Flare elbows 25 degrees.
Lat Pulldowns 2 + Warmup
8 reps		 Lats 8 minutes Pull with back, not biceps. Lean slightly back.
Pull-Ups 3
10 reps		 Lats 10 minutes Pull with back, don't curve spine.
Bent Over Rows 2 + Warmup
8 reps		 Mid Back 10 minutes Hinge hips back, pull with back, and don't use momentum.
Dumbbell Curls 3
10 reps		 Short Head of Biceps (inner arm) 8 minutes Normal curls, don't use momentum or rotate into dumbbells.
Triceps Dip Machine 3
10 reps		 Lateral Head of Triceps 8 minutes Don't lean too much forward.
Cable Lateral Raise 3
10 reps		 Lateral Deltoid 9 minutes Cable set to hip height, step a few steps away from cable.
Hammer Curls 3
10 reps		 Brachialis (underneath biceps) 8 minutes Don't rotate into dumbbells or use momentum.