CHEST- bench press, and flys
BACK- bent over or seated rows, lat pull downs or pull ups.
TRICEPS- pull down, over head pull, dips.
BICEPS- curls
LEGS- squats, deadlift, lunges, calf raises.
SHOULDERS- front, side, and rear raises. military press, shrugs.
Standard work out
2 muscle groups
3 lifts per muscle group
3 sets per lift
10 reps per set
Strength Program
3-6 weeks each phase
1. 3 sets of 15‪@reps‬reps
2. 4 sets, 12 reps, 10, 8, 6
3. 5 sets of 5 reps
4. 8 sets of 3 reps
5. max day
Lean / Cutting Program
2 muscle groups
3+ lifts per muscle group
3 sets per lift
15+ reps per set
supper set 2 lifts together all work out.
take no longer than 30 sec rest.
Cardio
burpees!!!, high rep body weight workouts. rucking, swimming, climbing, cross country hiking, and other similar activities 1-3 times a week.