& Leg day
M, W, F
Or everyday on cycle for the year.
Master Push ups and Pull Ups, 35 sets or you muscle gains won’t be the best.
One arm cable flies, one arm cable rows At least 23 set on each side.
Air Deadlifts, 10 sets of ten, “pretend its very heavy and squeeze.”
Always warm up for 5 sets of very light weight before you go heavier.
At least 20 sets for compound movements. “unless you go really hard on the 10 sets of 10”
Run for 30 minutes every other day.
10 sets of abs twice per week.
———————–Or just eat perfect and walk 30 minutes per day and do 10 sets of ten for push, pull, or leg movements.
Text me for any questions, 847 722 3464
Go slow really feel the weight, if you can do more than ten reps each set, Maybe go just a tad heavier.