Upper body push muscles - bench press, overhead press, flyes, and tricep work.
Upper body pull muscles - rows, pulldowns, curls.
Full lower body - squats, deadlifts, lunges, calf raises.
Compound movements hitting all major muscle groups.
Alternate full body workout with different exercises.
20-minute high intensity interval training. 40s work, 20s rest.
Heavy compound lifts for upper body strength.
Focused core workout with planks, leg raises, and twists.
Full body stretching and mobility work.
Classic 5 sets of 5 reps on major compound lifts.
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