Back & Chest + Cardio Pull Ups – until failure – 3 sets Single Arm Bent Over Row – 12,12,10,10 reps each arm Chest Press – 10,10,8,8 reps Lat Pull Down – 8 reps – 4 sets. Underhand Front Raise – 8 reps each arm – 4 sets Reverse Flies – 10 reps – 4 […]

Back & Chest + Quick HIIT Cardio Pull Ups (if you have a way to do these at home) – until failure – 3 sets Single Arm Bent Over Row – 12,12,10,10 reps each arm Chest Press – 10,10,8,8 reps Pullovers – 10 reps – 4 sets. Underhand Front Raise – 8 reps each arm […]

Quads & Glutes Sumo Squat to Deadlift – 12 reps – 4 sets Dumbbell Deadlift – 10 reps – 4 sets Heel Elevated Goblet Squat – 12 reps – 4 sets Split Lunge – 10 reps each leg – 4 sets Curtsy Lunges – 8 reps each leg – 4 sets Sumo Squat to Deadlift […]

Total Upper Body Bicep Curl Shoulder Press – 8 reps each arm – 4 sets Bent Over Row – 12,12,10,10 reps Tricep Push Ups – 10 reps – 4 sets Rainbow Raises – 12 reps – 4 sets Hammer Curl to Wide Curl – 10 reps – 4 sets Push Ups – until failure – […]