Day Twenty-One, April 13, 2020

BICEPS

Training Style:  High reps, Supersets, Isolation, Burnout

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • Superset: Hammer DB Curls w/ Cross Body Hammer DB Curls, 2 sets each x 15 reps per
  • Superset: DB Preacher Curl w/ DB Spider Curl, 2 sets each x 10 reps per (use incline bench)
  • Dumbbell Curl Burnout: 1 set x 50 reps

Day Twenty-Two, April 14, 2020

SHOULDERS

Training Style:  High reps, Pump & Burn

Required Equipment: Chair, One Set of Dumbbells

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

  • DB Clean and Press: 2 sets x 15 reps per set
  • One Arm Behind the Back DB Lateral Raises: 2 sets x 12 reps per set
  • DB Upright Rows: 2 sets x 15 reps
  • DB Side Lateral Raise Burnout: 1 set x 50 reps

Day Twenty-Three, April 15, 2020

TRICEPS

Training Style:  High reps, Supersets, Isolation, Burnout

Required Equipment: Bench or Chair, One Set of Dumbbells

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

  • Superset: DB Skullcrushers w/ DB CGBP, 2 sets each x 15 reps per set
  • Superset: DB Overhead Extensions w/ DB Kickbacks, 2 sets each x 15 reps per set
  • Two Arm Overhead DB Extension (Burnout) 1 set x 50 reps

Day Twenty-Four, April 16, 2020

LEGS

Training Style:  High reps, Supersets, Isolation, Burnout

Required Equipment: Bench or Chair, One Set of Dumbbells

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

  • Dumbbell or Goblet Squats: 2 sets x 15 reps
  • Unilateral Stiff-Legged Deadlifts: 2 sets x 15 reps per leg
  • Stationary Lunges: 2 sets x 10 reps per leg
  • Bodyweight Squat Burnout: 1 set x 30 reps

Day Twenty-Five, April 17, 2020

BIG FRIDAY CHEST

Training Style:  High reps, Supersets, Burnout

Required Equipment: Bench or Chair, One Set of Dumbbells

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

  • Standard Pushups: 2 sets x 20 reps
  • Superset: DB Flyes w/ DB Press, 2 sets each x 15 reps per
  • Pause Pushups: 2 sets x 20 reps