Day Six, March 23, 2020

ABS

Training Style:  Bodyweight, Supersets, High reps

Required Equipment:  One Dumbbell, Broomstick

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Bicycle Crunches (Knees to Elbows): 2 sets x 25 reps
  • Giant Set: Weighted Leg Raises w/ Bodyweight Leg Raises- 2 sets to failure w/ Stick Twists, 2 sets each x 15 reps
  • Planks: 3 sets x 1 minute holds

Day Seven, March 24, 2020

BICEPS

Training Style:  High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Dumbbell 21s: 3 sets x 7/7/7 reps (varying range of motion)
  • Superset: Hammer Curl Medley, Cross Body w/ Standard, 2 sets x 12 reps each
  • DB Curl Burnout: 1 set x 50 reps

Day Eight, March 25, 2020

SHOULDERS

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Arnold Presses: 3 sets x 15 reps
  • DB Front Raises: 2 sets x 12 reps
  • Head Supported Rear Delts Raises: 2 sets x 15 reps
  • DB Side Lateral Raise Burnout: 1 set x 50 reps

Day Nine, March 26, 2020

QUADS

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Goblet or DB Squats: 2 sets x 20 reps
  • Stationary Lunge: 2 sets x 12 reps per leg
  • Bulgarian Split Squats: 2 sets x 12 reps per leg
  • Bodyweight Squat Burnout: 1 set x 50 reps

Day Ten, March 27, 2020

“BIG FRIDAY” CHEST

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Standard Pushups: 2 sets x 25 reps
  • Superset: Flat DB Flyes w/ Flat DB Presses, 2 sets x 20 reps each
  • Pause Pushups: 2 sets x 20 reps each (pause at the bottom every 5th rep for a 5 count)
  • DB Floor Press Burnout: 1 set x 50 reps