I threw this together. Use it or use some of it, it’s just suggestion.
A.
DB Squats: 4 sets – Do not lock out at the top, just come up to 90%
Split Squats or Step Ups: 3 sets
SLDL: 4 sets: If it is too easy with the weight use a slow tempo to make it hard.
Wide Chins: 3 sets max weight.
Two-hand DB Row: 4 sets, neutral grip.
One Leg DB Calf Raises: 3 sets superset with Abs.
2 Finisher sets: (Use same DBs and never put them down)
DB Squat 10 reps
(No rest)
Two-hand DB row 10 reps
(No rest)
SLDL 10 reps
Rest 90 seconds
B.
DB Curls: 2 light sets, 2 hard sets
Shoulder Press: 6 sets total, the last three sets use the 27.5s.
High Incline Press: 3 sets
Pushups: Elbows at your side, 4 sets as many reps as possible, slow, strict, and full range
Two-hand Lying Triceps Extension: 3 sets using good form.
Alternating DB Curls: 4 sets, hard this time
2 Finisher sets with 27.5s:
Max reps Shoulder Press
(No rest)
Max reps DB Upright Row
(No rest)
Max reps DB Flat Bench Press
Rest 90 seconds and do it again
C.
Palms-up Chins: 4 sets max reps.
Two-hand DB Row: 4 sets, palms up.
DB Pullover: 3 sets
DB Squats: 4 sets (same as above)
Split Squat or Step ups: 3 sets
One Leg DB Calf Raise superset with Abs: 3 sets.
2 Finisher sets: (Do not put the weight down)
DB Power Clean 10 reps
(No rest)
DB Shrugs 20 reps
(No rest)
DB Squat 10 reps
Rest 90 seconds and do it again
D.
DB Curls: 2 light sets, 2 hard sets
Low Incline DB Press: 5 sets
Flat DB Bench: 4 sets (If it is easy, lower the weight slowly)
Pushups: Elbows at your side, 4 sets as many reps as possible, slow, strict, and full range
Overhead DB Triceps Extension: 3 sets each arm.
Concentration Curls: 3 sets each arm.
Finisher:
Regular Pushups- as many as possible in 90 seconds
Rest 90 seconds
Regular Pushups- as many as possible in 75 seconds
Rest 75 seconds
Regular Pushups- as many as possible in 60 seconds
Rest 60 seconds
Regular Pushups- as many as possible in 45 seconds
