ADHD 45 Min Full Body 

As a busy professional I found that I could get in an out of the gym if I stuck to no more than five exercises. So my goal was to design something that allowed for a 45 minute lift and a little over an hour from door to door. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hip Thrust (Machine)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Standing Calf Raise

LOWER BODY

Lat Pulldown

Bent Over Row (Barbell)

Single Arm Row (Dumbbell)

Face Pull

Incline Curl (Dumbbell)

Squat (Barbell)

Kettlebell Swing

Walking Lunge

Hanging Leg Raise

Wood Chop

UPPER PUSH

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