Day Sixteen, April 6, 2020

BICEPS

Training Style:  High reps, Supersets, Pump & Burn

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • Superset: Alternating DB Curls w/ Hammer DB Curls, 2 sets each x 15-20 reps per set

  • Superset: Unilateral DB Curls w/ Concentration Curls, 2 sets each x 12-15 reps per set

  • Burnout: Two Arm DB Curls, 1 set x 50 reps

Day Seventeen, April 7, 2020

BACK

Training Style:  High reps, Supersets

Required Equipment:  Bench, One Set of Dumbbells

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

  • Superset: Cross-Bench DB Pullovers w/ Two Arm Overhand DB Rows, 2 sets each x 15-20 reps

  • Superset: Standard DB Pullovers w/ Two Arm Underhand DB Rows, 2 sets each x 15-20 reps

  • Burnout: Head-Supported Two Arm Neutral Grip DB Row, 1 set x 50 reps

Day Eighteen, April 8, 2020

SHOULDERS

Training Style:  High reps, Supersets, Pump & Burn

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • Giant Set: Side, Front, Rear Delt Raises and DB Upright Rows, 2 sets x 12 reps each

  • Arnold Presses: 2 sets x 20 reps

  • DB Side Lateral Raises Burnout: 1 set x 50+ reps

Day Nineteen, April 9, 2020

TRICEPS

Training Style:  High reps, Supersets, Pump & Burn

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • One Arm Overhead DB Extensions: 2 sets x 20 reps

  • Superset: DB Skullcrushers w/ DB Close-Grip, 2 sets x 15-20 reps each

  • Two Arm Overhead DB Extensions Burnout: 1 sets x 50 reps

Day Twenty, April 10, 2020

BIG FRIDAY CHEST

Training Style:  High reps, Supersets, Pump & Burn

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • Giant Set: Decline Pushups w/ Incline Pushups w/ Standard Pushups, 2 sets each x 12 reps per set

  • Pause Pushups: 2 sets x 20 reps

  • Floor Press Burnout: 1 set x 50 reps