Quick Workout

Rogan is a bitch.

Go GYM 
Monday (Day 1 Upper)
Wednesday (Day 2 Legs)
Friday (Day 3 Upper)
 
Make sure you warm up (avoids injuries)
10-15 min light movement, cables or bands are good here do some triceps push downs - Push ups - cable biceps curls- Shoulder lateral raises -  Face Pulls (look this up if you don't know the exercise )
1 set 20+ reps you want to just get blood flow to your joints

Lower body day - walk/jog/skip rope 5-10 min before you squat practice Form!! with just the bar 1-2 sets of 20 reps 

On your Leg Day if you have the energy add Bicep and Triceps work  (try different ones) only thing is that you are going to supper set your biceps and triceps exercises back to back.  I suggest Dumbbell bicep curls and behind the neck triceps extensions or cable machine cable biceps curls and cable triceps extensions

This is an advanced burn tech put a timer on 2-3 min pick a fairly light weight as its going to burn 
 
Bicep Exercise =  1 Set 2 min 
Triceps Exercise = 1 set 2 min 

30sec rest  Repeat 1 more time 

Bicep Exercise =  1 Set 2 min 
Triceps Exercise = 1 set 2 min 


Quick explanation to progression 
Select a weight that's challenging but allows you get 8-10 Reps

Increase reps first:
Focus on increasing the number of reps you can do with that weight, until you can reach the upper end of your rep range. (12-15reps is what i consider upper rep range) 

Then increase weight:
Once you reach the upper end of your rep range (12-15 reps), increase the weight and start again at the lower end of the rep range. (5-8 reps is what i consider low rep range)
DO NOT GO BELOW 5 REPS = Weight is to heavy = BROKEN DICK 

Repeat the cycle:
Continue this process of increasing reps and then weight, gradually challenging yourself to lift heavier and perform more repetitions. the IDEA HERE IS DO MORE REPS WITH HEAVIER WEIGHT!! over time 

DONT WORRY about bodyweight exercises try to hit 20-30 reps you'll be very strong if you hit 20+ reps with these look at form and Control or your body add set if needed

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