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*All sets and reps are suggestions, the amount I do ("My Sets/Reps-") is provided as a reference NOT a limitation.
My Push-Pull Leg Combo (Advanced)
My Push-Pull Leg Combo (Advanced)
Dumbbell Incline Bench Press
4 sets/ 7-12 reps
lead with chest & drive it up
My Weight Reference: 70 lbs
20 Push-ups AFTER each set
Dumbell Shoulder Press
4 sets/ 7-12 reps
Be mindful of your body position (stable base)
Chest out, engage abs throughout exercise, lock elbows at the top, control weight as you lower dumbells
Can be done sitting or standing
Burpees w/ Physio Ball
3 sets/ 10 reps
Face wall, throw the ball to the wall (allow 1 bounce)
THEN perform a burpee and catch the ball before it hits the ground again.
Bulgarian Split Squat.
3 sets/ 10 reps
Straight down each rep to load quad
Sprinter position to load glutes
Quad Bar Deadlifts
4 sets/ 10 reps (3 weight changes)
*farmers walk for alternative (1:00 walk [incline optional] on treadmill)
Kettle Bell Lunges
2 sets/ 20 reps
*My suggestions:
Don't ego lift, start with a weight equal to your strength and experience level.
If you're doing 10 reps- 11 should not be possible. Meaning, if you feel you can do more then, at your discretion, increase your rep count by at least 1.
AVOID if you experience pain in your joints
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