Week 2

DAY ONE

Push Hypertrophy. This workout has 5 exercise(s) and is estimated to take around 41 minute(s).


Flat BB bench press

12 reps x 4 sets, 60 s rest

Incline DB flies

15 reps x 3 sets, 60 s rest

Standing BB over head press

12 reps x 4 sets, 60 s rest

DB lateral raises

15 reps x 3 sets, 60 s rest

Cable rope tricep extension

12 reps x 4 sets, 60 s rest

DAY TWO

Pull Hypertrophy. This workout has 4 exercise(s) and is estimated to take around 42 minute(s).


Wide grip lat pull downs

12 reps x 4 sets, 90 s rest

T-bar rows

12 reps x 3 sets, 90 s rest

Barbell Deadlifts

12 reps x 5 sets, 90 s rest

Alternate DB bicep curls

12 reps x 4 sets, 60 s rest

DAY THREE

Legs Hypertrophy. This workout has 4 exercise(s) and is estimated to take around 40 minute(s).


Barbell squats

12 reps x 5 sets, 90 s rest

Machine leg extensions

12 reps x 3 sets, 60 s rest

Lying machine leg curls

12 reps x 3 sets, 60 s rest

Smith machine calf raises

12 reps x 6 sets, 60 s rest

DAY FOUR: REST

Rest Day.  Recommend taking a walk for 45 minutes.

DAY FIVE

Upper Strength. This workout has 4 exercise(s) and is estimated to take around 44 minute(s).


Standing DB over head press

5 reps x 4 sets, 90 s rest

Flat BB bench press

5 reps x 4 sets, 90 s rest

BB upright row

5 reps x 4 sets, 90 s rest

Wide grip chin ups (weighted if necessary)

5 reps x 4 sets, 90 s rest

DAY SIX

Lower Strength/Abs. This workout has 4 exercise(s) and is estimated to take around 54 minute(s).


Barbell squats

5 reps x 5 sets, 120 s rest

Barbell Deadlifts

5 reps x 5 sets, 120 s rest

Weighted crunches

10 reps x 5 sets, 60 s rest

Hanging leg raises

10 reps x 5 sets, 60 s rest

DAY SEVEN: REST

Rest Day.  Recommend taking a walk for 45 minutes.