Today I'm starting off into a custom dumbbell focused plan. I'll be easing into it with a 1-3 week total body phase focusing on compounds over isolations. However, I do have bicep and tricep specific isolations to keep my strength gains going.
Today features - All exercises at x3 sets with x10 rep max.
Cardio warmup - 5-10 minutes.
Mobility drills - 5-10 minutes
Rest between sets - one minute max, less preferable.
Goblet Squats (Target 35-45 pounds)
Bent Over Rows (30-35 pounds)
Dumbbell Bench Press (100 pound max because that's how much dumbbell weight I have)
Shoulder Press (20 pounds max)
Bicep rows (20-30 pounds)
Skull crushers (20-30 pounds)
As my core is still sore from my intense direct workout two days ago, my core sets will just be roll outs, hopefully I'll get all three sets of those in but we'll see.
Phase one of a new custom plan
Today I'm starting off into a custom dumbbell focused plan. I'll be easing into it with a 1-3 week total body phase focusing on compounds over isolations. However, I do have bicep and tricep specific isolations to keep my strength gains going.
Today features - All exercises at x3 sets with x10 rep max.
Cardio warmup - 5-10 minutes.
Mobility drills - 5-10 minutes
Rest between sets - one minute max, less preferable.
Goblet Squats (Target 35-45 pounds)
Bent Over Rows (30-35 pounds)
Dumbbell Bench Press (100 pound max because that's how much dumbbell weight I have)
Shoulder Press (20 pounds max)
Bicep rows (20-30 pounds)
Skull crushers (20-30 pounds)
As my core is still sore from my intense direct workout two days ago, my core sets will just be roll outs, hopefully I'll get all three sets of those in but we'll see.