Day Eleven, March 30, 2020

Monday Gunday Biceps

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbell, One 10/25/35/45lb plate (need one for the burnout set)

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

  • Superset: Alternating DB Curls w/ DB Hammer Curls, 2 sets x 12 reps each
  • Superset: DB Curls w/ DB Reverse Curls, 2 sets  x 12 reps each
  • Burnout: Plate Hammer Curls, 1 set x 50 reps

Day Twelve, March 31, 2020

Shoulders

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbells

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

  • Vinny G Superset: One Arm Front Lateral Raise w/ One Arm Overhead DB Press, 2 sets each x 10-12 reps per set
  • Superset: DB Rear Lateral Raises w/ DB Upright Rows, 2 sets each x 10-12 reps per set
  • DB Side Lateral Raises Burnout: 1 set x 50 reps

Day Thirteen, April 1, 2020

Calves

Training Style:  Superset, High reps

Required Equipment:  Ledge, One Set of Dumbbells or a Plate 

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

  • DB Calf Superset: Left Leg/Right Leg Weighted, Both Legs Bodyweight, 2 sets each x 10/10/20 reps per set
  • Bodyweight Donkey Calf Raises, 2 sets each x 25 reps per set

Day Fourteen, April 2, 2020

Triceps

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbells, Bench or Chair

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

  • Superset: DB Skullcrushers w/ DB CGBP, 2 sets each x 20-15 reps per set
  • Superset: DB Overhead Extension w/ DB Kickbacks
  • Weighted Bench Dips Dropset: 1 set x 25 reps weighted, drop weight, bodyweight to failure

Day Fifteen, April 3, 2020

Triceps

Training Style:  Superset, High reps

Required Equipment:  One Set of Dumbbells, Bench or Chair

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

  • Standard Pushups: 2 sets x 25 reps each
  • Decline Pushups (Feet Elevated): 2 sets x 15 reps
  • Pause Pushups: 2 sets x 20-25 reps (Pause for a 5-count in stretched position every 5th rep)
  • Superset: Flat DB Press w/ Flat DB Flyes, 1 sets x 25 reps each