– If you successfully do 3 sets of 12 reps, up the weight by 5 lb. – Repeat the same process, and move up to 10 reps if you succeed at 9 (continue up until 12 reps) – If you can successfully do 8 reps for all 3 sets, move up to 9 reps the next day you do that workout – The first day you do each exercise, perform 8 reps with that weight for all 3 sets – Select your starting weights by picking a weight you know you can perform 10 reps with good form – Missing a day here and there is okay, don’t stress it Monday do A, Wednesday do B, Friday do A, Sunday do B, etc.) – Perform the routine every other day (e.g. – The routine consists of two workouts (A and B), you will alternate between the two You will need a set of dumbbells, a pull up bar ( get one cheap on Amazon here), and a weight bench (if you don’t have one, I offer modifications below).īonus: Download an updated & optimized version of this routine (with exercises, sets, reps, and rest times) so you can take it with you to the gym in a convenient 1-page PDF. at your home or hotel gym) or simply prefer to do a dumbbell only routine. This is for you if you only have access to dumbbells (e.g.
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