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