Premium Only Content

Workout Plan Update (04/30/24)
Update!
Workout plan has changed to a two day split. Each split is subdivided into two workouts. One in the morning and one in the evening after work. Right now each split is repeated 2x/week. Eventually the split will be repeated 3x/week. Eventually I will increase the sets from 3 to 5 for each workout. Weight are starting off light (40-60% of 1 rep max). As strength increases, weights will increase. The feeling of the pump is the sign for weight increase. The cardio is a bonus but not required. After this cycle, the workout will change.
Day 1 - AM:
(3sets x 12reps) Bench Press
(3sets x 12reps) Lat Pulldown
(3sets x 12reps) Incline Chest Press
(3sets x 12reps) Landmine Row
(3sets x 12reps) Chest Fly
(3sets x 12reps) Back Fly
(300-500cal) Cardio
Day 1 - PM:
(3sets x 12reps) Deltoid Fly
(3sets x 12reps) Triceps Pushdown
(3sets x 12reps) Ez Bar Biocept Curls
(3sets x 12reps) Shoulder Press
(3sets x 12reps) Overhead Triceps Press
(3sets x 12reps) Hammer Curls
(3sets x 12reps) Barbell Shrug
(300-500cal) Cardio
Day 2 - AM:
(3sets x 15reps) Sumo Squat
(3sets x 15reps) 3-Way Calf Press
(3sets x 15reps) Hip Abductor
(3sets x 15reps) Hip Adductor
(300-500cal) Cardio
Day 2 - PM:
(3sets x 15reps) Weighted Crunch
(3sets x 15reps) Deadlift
(3sets x 15reps) Weighted Oblique Twist
(3sets x 15reps) Leg Lift
(300-500cal) Cardio
-
LIVE
StoneMountain64
2 hours agoWarzone, but I DON'T snipe
576 watching -
LIVE
Untamed Nation
28 minutes agoTRUMP EXPOSES SOUTH AFRICAN PRESIDENT âš Joe Oltmann and Matt Wallace | 21 MAY 2025
544 watching -
2:16:40
The Quartering
3 hours agoDan Bongino Makes It Worse, James O'Keefe Takes Back Project Veritas, Borderlands 4 Drama & Comey
140K43 -
LIVE
Pop Culture Crisis
1 hour agoTom Cruise Schools Pedro Pascal, 'Tomb Raider' Series BACK? Justin Bieber Humiliates Wife | Ep. 840
738 watching -
Darkhorse Podcast
3 hours agoThe 277th Evolutionary Lens with Bret Weinstein and Heather Heying
8.31K5 -
LIVE
Dr Disrespect
5 hours ago🔴LIVE - DR DISRESPECT - GRAY ZONE WARFARE - VIP EARLY ACCESS
2,269 watching -
LIVE
The HotSeat
1 hour agoThe Golden Dome or Project Insight? + Is Jill Biden Guilty of Elder Abuse?
468 watching -
1:07:14
Crypto Power Hour
2 hours ago $0.22 earned"Web3—Reclaiming the Internet"
2.47K3 -
6:20
Talk Nerdy Sports - The Ultimate Sports Betting Podcast
1 hour agoMay 21 Meltdown: Hidden Props, Blowup Arms & Game 1 Mind Games
678 -
1:00:05
BEK TV
18 hours agoWhat the Media Won’t Show; 5 Steps to Launch a Profitable Business From Scratch
5.5K