Day One, March 16, 2020

CHEST & TRICEPS

Training Style:  High reps, predominantly bodyweight movements.

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 25 reps
  • Pause Pushups:  2 sets of 25 reps with a 5 count pause at the bottom on every fifth rep
  • Close Grip Pushups:  2 sets x 10 reps
  • Bench Dips:  2 sets x 20 reps (Could also use your Bathtub ledge as per Sko)
  • DB Skullcrushers:  2 sets x 25 reps

Day Two, March 17, 2020

SHOULDERS

Training Style:  High reps, Dumbbell Dominant, Pump and Burn

Required Equipment:  Bench or Chair, One Set of Dumbbells

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

  • Shoulder/Rotator Cuff Warmup
  • Giant Set: Seated Bent Laterals w/ Seated Side Laterals w/ Seated Front Laterals w/ DB Presses, 3 trips through, 10-15 reps each nonstop
  • DB Upright Rows: 3 sets x 20 reps
  • DB Side Lateral Burnout: 1 set x 50+ reps 

Day Three, March 18, 2020

BICEPS & FOREARMS

Training Style:  Supersets, High reps

Required Equipment:  One Set of Dumbbells, Chair, Ledge

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

  • Superset: Alternating DB Curls w/ Hammer Curls, 3 sets x 15 reps each
  • Superset: Single Arm DB Curls w/ DB Concentration Curls, 2 sets x 12 reps each
  • DB Curls: 1 set x 50 reps
  • DB Wrist Curls: 2 sets x 25 reps

Day Four, March 19, 2020

TRICEPS

Training Style:  Supersets, High reps

Required Equipment:  One Set of Dumbbells

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

  • Superset: DB Skullcrushers w/ DB Close Grips, 2 sets each x 15-20 reps per set
  • One Arm Overhead DB Extensions: 2 sets x 15-20
  • DB Kickbacks: 2 sets x 15-20 reps

Day Five, March 20, 2020

CHEST

Training Style:  Bodyweight, Supersets, High reps

Required Equipment:  Chair or Bench, Set of Dumbbells

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

  • Standard Pushups: 2 sets x 20 reps
  • Incline Pushups (Hands on Bench) 2 sets x 15-20 reps
  • Superset: Pause Pushups w/ DB Floor Press, 2 sets each x 15-25 reps