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Demon (Weightlifting/Cardio) (Master Chief Inspired Lift)
by Cameron J O’Neal
104 athletes joined
Program Description
Calisthenics/ Lifting Program This was made to improve endurance training for runners and athletes mainly with cardiovascular training and weight training with only dumbbells Luckily dumbbells can be used for multiple types of training and can be used to target multiple muscle groups You’ll be training 5 times per week and doing long distance running and or jogging during Saturdays and Sundays THINGS TO KNOW BEFORE TRAINING If wanting Forearm and Dips for further Hypertrophy, in between workouts Via Super Sets or during Rest day (optional) If mainly Strength Trainer Change Workouts to main workouts Bench, Squats, and deadlifts on the muscle groups they work Chest, Triceps, and legs needed 2 times a week to enhance muscle mass and overall muscular performance and look In order to increase muscle mass you must find out basic daily calorie intake and add 200- 300 calories in order to gain muscle mass but if wanting to lose mass the subtract 200- 300 calories Muscle doesn’t get built while in the weight room, muscle grows and gains mass while resting and sleeping. sleep and water are the most important components when lifting weights Best YouTubers to watch for further improvement is Bald-Omni Man, Natural Hypertrophy, Trent Twins, and most bodybuilders The Final Answer will most likely change over time with either major or minor improvements. Make change to it if necessary. LASTLY (HEAVY AND CONTROLLED)
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Athletics, Bodyweight Fitness, Bodybuilding
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jan 07, 2024 04:30
Last Edited
Jun 14, 2024 09:28
down_app
Week 1
1 / 8 Weeks
Day 1
1
Reverse Bicep Curl (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@7.5
2
Hammer Curl
1 Set
2 Sets
12-18 Reps
12-18 Reps
@8
3
Wrist Curls
1 Set
1 Set
20-25 Reps
20-25 Reps
@8.5
@9
4
Push Up
4 Sets
25-30 Reps
@8
5
Dead Hang
2 Sets
5-10 mins
@9
6
Wide Grip Pull-Up
3 Sets
8-10 Reps
@9.5
7A
Standing Calf Raise
2 Sets
15-25 Reps
@9
7B
Shrug (Dumbbell)
3 Sets
10-15 Reps
@8.5
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
2
Front Raise
3 Sets
10-20 Reps
@9
3
Arnold Press
4 Sets
8-12 Reps
@9
4
Push Up
5 Sets
25-35 Reps
@9
5
Sit Up
3 Sets
15-20 Reps
@9
6
Plank
2 Sets
5-10 mins
@9.5
Day 5
1A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
1B
Standing Calf Raise
5 Sets
8-12 Reps
@9
1C
Reverse Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8.5
1D
Hammer Curl
4 Sets
10-16 Reps
@9
1E
Wrist Curls
3 Sets
8-14 Reps
@7.5
1F
Arnold Press
3 Sets
8-10 Reps
@9.5
1G
Goblet Squat
3 Sets
12-16 Reps
@8
1H
Shrug (Dumbbell)
4 Sets
15-20 Reps
@8.5
1I
Chin-Up (Weighted)
5 Sets
10-15 Reps
@9
1J
Pull-Up (Weighted)
5 Sets
10-15 Reps
@9.5
Day 3
1
Push Up
4 Sets
20-40 Reps
@9
2
Shrug (Dumbbell)
3 Sets
25-30 Reps
@9
3
Overhead Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8.5
@9
4
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
5
Bent Over Row (Dumbbell)
4 Sets
12-18 Reps
@8
6A
Pull-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
6B
Chin-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
Day 4
1
Pistol Squat
2 Sets
25-30 Reps
@8
2
Lunge (Dumbbell)
4 Sets
15-20 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8.5
4
Front Squat (Dumbbell)
4 Sets
10-12 Reps
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
5 Sets
15-25 Reps
@9
Day 6
1A
Run
1 Set
AMRAP
@10
1B
Jog
1 Set
AMRAP
@10
1C
Walk
1 Set
AMRAP
@10
Day 1
1
Reverse Bicep Curl (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@7.5
2
Hammer Curl
1 Set
2 Sets
12-18 Reps
12-18 Reps
@8
3
Wrist Curls
1 Set
1 Set
20-25 Reps
20-25 Reps
@8.5
@9
4
Push Up
4 Sets
25-30 Reps
@8
5
Dead Hang
2 Sets
5-10 mins
@9
6
Wide Grip Pull-Up
3 Sets
8-10 Reps
@9.5
7A
Standing Calf Raise
2 Sets
15-25 Reps
@9
7B
Shrug (Dumbbell)
3 Sets
10-15 Reps
@8.5
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
2
Front Raise
3 Sets
10-20 Reps
@9
3
Arnold Press
4 Sets
8-12 Reps
@9
4
Push Up
5 Sets
25-35 Reps
@9
5
Sit Up
3 Sets
15-20 Reps
@9
6
Plank
2 Sets
5-10 mins
@9.5
Day 3
1
Push Up
4 Sets
20-40 Reps
@9
2
Shrug (Dumbbell)
3 Sets
25-30 Reps
@9
3
Overhead Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8.5
@9
4
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
5
Bent Over Row (Dumbbell)
4 Sets
12-18 Reps
@8
6A
Pull-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
6B
Chin-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
Day 4
1
Pistol Squat
2 Sets
25-30 Reps
@8
2
Lunge (Dumbbell)
4 Sets
15-20 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8.5
4
Front Squat (Dumbbell)
4 Sets
10-12 Reps
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
5 Sets
15-25 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
1B
Standing Calf Raise
5 Sets
8-12 Reps
@9
1C
Reverse Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8.5
1D
Hammer Curl
4 Sets
10-16 Reps
@9
1E
Wrist Curls
3 Sets
8-14 Reps
@7.5
1F
Arnold Press
3 Sets
8-10 Reps
@9.5
1G
Goblet Squat
3 Sets
12-16 Reps
@8
1H
Shrug (Dumbbell)
4 Sets
15-20 Reps
@8.5
1I
Chin-Up (Weighted)
5 Sets
10-15 Reps
@9
1J
Pull-Up (Weighted)
5 Sets
10-15 Reps
@9.5
Day 6
1A
Run
1 Set
AMRAP
@10
1B
Jog
1 Set
AMRAP
@10
1C
Walk
1 Set
AMRAP
@10
Day 1
1
Reverse Bicep Curl (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@7.5
2
Hammer Curl
1 Set
2 Sets
12-18 Reps
12-18 Reps
@8
3
Wrist Curls
1 Set
1 Set
20-25 Reps
20-25 Reps
@8.5
@9
4
Push Up
4 Sets
25-30 Reps
@8
5
Dead Hang
2 Sets
5-10 mins
@9
6
Wide Grip Pull-Up
3 Sets
8-10 Reps
@9.5
7A
Standing Calf Raise
2 Sets
15-25 Reps
@9
7B
Shrug (Dumbbell)
3 Sets
10-15 Reps
@8.5
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
2
Front Raise
3 Sets
10-20 Reps
@9
3
Arnold Press
4 Sets
8-12 Reps
@9
4
Push Up
5 Sets
25-35 Reps
@9
5
Sit Up
3 Sets
15-20 Reps
@9
6
Plank
2 Sets
5-10 mins
@9.5
Day 3
1
Push Up
4 Sets
20-40 Reps
@9
2
Shrug (Dumbbell)
3 Sets
25-30 Reps
@9
3
Overhead Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8.5
@9
4
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
5
Bent Over Row (Dumbbell)
4 Sets
12-18 Reps
@8
6A
Pull-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
6B
Chin-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
Day 4
1
Pistol Squat
2 Sets
25-30 Reps
@8
2
Lunge (Dumbbell)
4 Sets
15-20 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8.5
4
Front Squat (Dumbbell)
4 Sets
10-12 Reps
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
5 Sets
15-25 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
1B
Standing Calf Raise
5 Sets
8-12 Reps
@9
1C
Reverse Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8.5
1D
Hammer Curl
4 Sets
10-16 Reps
@9
1E
Wrist Curls
3 Sets
8-14 Reps
@7.5
1F
Arnold Press
3 Sets
8-10 Reps
@9.5
1G
Goblet Squat
3 Sets
12-16 Reps
@8
1H
Shrug (Dumbbell)
4 Sets
15-20 Reps
@8.5
1I
Chin-Up (Weighted)
5 Sets
10-15 Reps
@9
1J
Pull-Up (Weighted)
5 Sets
10-15 Reps
@9.5
Day 6
1A
Run
1 Set
AMRAP
@10
1B
Jog
1 Set
AMRAP
@10
1C
Walk
1 Set
AMRAP
@10
Day 1
1
Reverse Bicep Curl (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@7.5
2
Hammer Curl
1 Set
2 Sets
12-18 Reps
12-18 Reps
@8
3
Wrist Curls
1 Set
1 Set
20-25 Reps
20-25 Reps
@8.5
@9
4
Push Up
4 Sets
25-30 Reps
@8
5
Dead Hang
2 Sets
5-10 mins
@9
6
Wide Grip Pull-Up
3 Sets
8-10 Reps
@9.5
7A
Standing Calf Raise
2 Sets
15-25 Reps
@9
7B
Shrug (Dumbbell)
3 Sets
10-15 Reps
@8.5
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
2
Front Raise
3 Sets
10-20 Reps
@9
3
Arnold Press
4 Sets
8-12 Reps
@9
4
Push Up
5 Sets
25-35 Reps
@9
5
Sit Up
3 Sets
15-20 Reps
@9
6
Plank
2 Sets
5-10 mins
@9.5
Day 3
1
Push Up
4 Sets
20-40 Reps
@9
2
Shrug (Dumbbell)
3 Sets
25-30 Reps
@9
3
Overhead Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8.5
@9
4
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
5
Bent Over Row (Dumbbell)
4 Sets
12-18 Reps
@8
6A
Pull-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
6B
Chin-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
Day 4
1
Pistol Squat
2 Sets
25-30 Reps
@8
2
Lunge (Dumbbell)
4 Sets
15-20 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8.5
4
Front Squat (Dumbbell)
4 Sets
10-12 Reps
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
5 Sets
15-25 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
1B
Standing Calf Raise
5 Sets
8-12 Reps
@9
1C
Reverse Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8.5
1D
Hammer Curl
4 Sets
10-16 Reps
@9
1E
Wrist Curls
3 Sets
8-14 Reps
@7.5
1F
Arnold Press
3 Sets
8-10 Reps
@9.5
1G
Goblet Squat
3 Sets
12-16 Reps
@8
1H
Shrug (Dumbbell)
4 Sets
15-20 Reps
@8.5
1I
Chin-Up (Weighted)
5 Sets
10-15 Reps
@9
1J
Pull-Up (Weighted)
5 Sets
10-15 Reps
@9.5
Day 6
1A
Run
1 Set
AMRAP
@10
1B
Jog
1 Set
AMRAP
@10
1C
Walk
1 Set
AMRAP
@10
Day 1
1
Reverse Bicep Curl (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@7.5
2
Hammer Curl
1 Set
2 Sets
12-18 Reps
12-18 Reps
@8
3
Wrist Curls
1 Set
1 Set
20-25 Reps
20-25 Reps
@8.5
@9
4
Push Up
4 Sets
25-30 Reps
@8
5
Dead Hang
2 Sets
5-10 mins
@9
6
Wide Grip Pull-Up
3 Sets
8-10 Reps
@9.5
7A
Standing Calf Raise
2 Sets
15-25 Reps
@9
7B
Shrug (Dumbbell)
3 Sets
10-15 Reps
@8.5
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
2
Front Raise
3 Sets
10-20 Reps
@9
3
Arnold Press
4 Sets
8-12 Reps
@9
4
Push Up
5 Sets
25-35 Reps
@9
5
Sit Up
3 Sets
15-20 Reps
@9
6
Plank
2 Sets
5-10 mins
@9.5
Day 3
1
Push Up
4 Sets
20-40 Reps
@9
2
Shrug (Dumbbell)
3 Sets
25-30 Reps
@9
3
Overhead Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8.5
@9
4
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
5
Bent Over Row (Dumbbell)
4 Sets
12-18 Reps
@8
6A
Pull-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
6B
Chin-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
Day 4
1
Pistol Squat
2 Sets
25-30 Reps
@8
2
Lunge (Dumbbell)
4 Sets
15-20 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8.5
4
Front Squat (Dumbbell)
4 Sets
10-12 Reps
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
5 Sets
15-25 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
1B
Standing Calf Raise
5 Sets
8-12 Reps
@9
1C
Reverse Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8.5
1D
Hammer Curl
4 Sets
10-16 Reps
@9
1E
Wrist Curls
3 Sets
8-14 Reps
@7.5
1F
Arnold Press
3 Sets
8-10 Reps
@9.5
1G
Goblet Squat
3 Sets
12-16 Reps
@8
1H
Shrug (Dumbbell)
4 Sets
15-20 Reps
@8.5
1I
Chin-Up (Weighted)
5 Sets
10-15 Reps
@9
1J
Pull-Up (Weighted)
5 Sets
10-15 Reps
@9.5
Day 6
1A
Run
1 Set
AMRAP
@10
1B
Jog
1 Set
AMRAP
@10
1C
Walk
1 Set
AMRAP
@10
Day 1
1
Reverse Bicep Curl (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@7.5
2
Hammer Curl
1 Set
2 Sets
12-18 Reps
12-18 Reps
@8
3
Wrist Curls
1 Set
1 Set
20-25 Reps
20-25 Reps
@8.5
@9
4
Push Up
4 Sets
25-30 Reps
@8
5
Dead Hang
2 Sets
5-10 mins
@9
6
Wide Grip Pull-Up
3 Sets
8-10 Reps
@9.5
7A
Standing Calf Raise
2 Sets
15-25 Reps
@9
7B
Shrug (Dumbbell)
3 Sets
10-15 Reps
@8.5
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
2
Front Raise
3 Sets
10-20 Reps
@9
3
Arnold Press
4 Sets
8-12 Reps
@9
4
Push Up
5 Sets
25-35 Reps
@9
5
Sit Up
3 Sets
15-20 Reps
@9
6
Plank
2 Sets
5-10 mins
@9.5
Day 3
1
Push Up
4 Sets
20-40 Reps
@9
2
Shrug (Dumbbell)
3 Sets
25-30 Reps
@9
3
Overhead Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8.5
@9
4
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
5
Bent Over Row (Dumbbell)
4 Sets
12-18 Reps
@8
6A
Pull-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
6B
Chin-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
Day 4
1
Pistol Squat
2 Sets
25-30 Reps
@8
2
Lunge (Dumbbell)
4 Sets
15-20 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8.5
4
Front Squat (Dumbbell)
4 Sets
10-12 Reps
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
5 Sets
15-25 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
1B
Standing Calf Raise
5 Sets
8-12 Reps
@9
1C
Reverse Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8.5
1D
Hammer Curl
4 Sets
10-16 Reps
@9
1E
Wrist Curls
3 Sets
8-14 Reps
@7.5
1F
Arnold Press
3 Sets
8-10 Reps
@9.5
1G
Goblet Squat
3 Sets
12-16 Reps
@8
1H
Shrug (Dumbbell)
4 Sets
15-20 Reps
@8.5
1I
Chin-Up (Weighted)
5 Sets
10-15 Reps
@9
1J
Pull-Up (Weighted)
5 Sets
10-15 Reps
@9.5
Day 6
1A
Run
1 Set
AMRAP
@10
1B
Jog
1 Set
AMRAP
@10
1C
Walk
1 Set
AMRAP
@10
Day 1
1
Reverse Bicep Curl (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@7.5
2
Hammer Curl
1 Set
2 Sets
12-18 Reps
12-18 Reps
@8
3
Wrist Curls
1 Set
1 Set
20-25 Reps
20-25 Reps
@8.5
@9
4
Push Up
4 Sets
25-30 Reps
@8
5
Dead Hang
2 Sets
5-10 mins
@9
6
Wide Grip Pull-Up
3 Sets
8-10 Reps
@9.5
7A
Standing Calf Raise
2 Sets
15-25 Reps
@9
7B
Shrug (Dumbbell)
3 Sets
10-15 Reps
@8.5
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
2
Front Raise
3 Sets
10-20 Reps
@9
3
Arnold Press
4 Sets
8-12 Reps
@9
4
Push Up
5 Sets
25-35 Reps
@9
5
Sit Up
3 Sets
15-20 Reps
@9
6
Plank
2 Sets
5-10 mins
@9.5
Day 3
1
Push Up
4 Sets
20-40 Reps
@9
2
Shrug (Dumbbell)
3 Sets
25-30 Reps
@9
3
Overhead Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8.5
@9
4
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
5
Bent Over Row (Dumbbell)
4 Sets
12-18 Reps
@8
6A
Pull-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
6B
Chin-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
Day 4
1
Pistol Squat
2 Sets
25-30 Reps
@8
2
Lunge (Dumbbell)
4 Sets
15-20 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8.5
4
Front Squat (Dumbbell)
4 Sets
10-12 Reps
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
5 Sets
15-25 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
1B
Standing Calf Raise
5 Sets
8-12 Reps
@9
1C
Reverse Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8.5
1D
Hammer Curl
4 Sets
10-16 Reps
@9
1E
Wrist Curls
3 Sets
8-14 Reps
@7.5
1F
Arnold Press
3 Sets
8-10 Reps
@9.5
1G
Goblet Squat
3 Sets
12-16 Reps
@8
1H
Shrug (Dumbbell)
4 Sets
15-20 Reps
@8.5
1I
Chin-Up (Weighted)
5 Sets
10-15 Reps
@9
1J
Pull-Up (Weighted)
5 Sets
10-15 Reps
@9.5
Day 6
1A
Run
1 Set
AMRAP
@10
1B
Jog
1 Set
AMRAP
@10
1C
Walk
1 Set
AMRAP
@10
Day 1
1
Reverse Bicep Curl (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@7.5
2
Hammer Curl
1 Set
2 Sets
12-18 Reps
12-18 Reps
@8
3
Wrist Curls
1 Set
1 Set
20-25 Reps
20-25 Reps
@8.5
@9
4
Push Up
4 Sets
25-30 Reps
@8
5
Dead Hang
2 Sets
5-10 mins
@9
6
Wide Grip Pull-Up
3 Sets
8-10 Reps
@9.5
7A
Standing Calf Raise
2 Sets
15-25 Reps
@9
7B
Shrug (Dumbbell)
3 Sets
10-15 Reps
@8.5
Day 2
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8.5
2
Front Raise
3 Sets
10-20 Reps
@9
3
Arnold Press
4 Sets
8-12 Reps
@9
4
Push Up
5 Sets
25-35 Reps
@9
5
Sit Up
3 Sets
15-20 Reps
@9
6
Plank
2 Sets
5-10 mins
@9.5
Day 3
1
Push Up
4 Sets
20-40 Reps
@9
2
Shrug (Dumbbell)
3 Sets
25-30 Reps
@9
3
Overhead Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@8.5
@9
4
Single Arm Overhead Tricep Extension
3 Sets
15-20 Reps
@8
5
Bent Over Row (Dumbbell)
4 Sets
12-18 Reps
@8
6A
Pull-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
6B
Chin-Up (Bodyweight)
4 Sets
10-16 Reps
@8.5
Day 4
1
Pistol Squat
2 Sets
25-30 Reps
@8
2
Lunge (Dumbbell)
4 Sets
15-20 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
15-20 Reps
@8.5
4
Front Squat (Dumbbell)
4 Sets
10-12 Reps
@9
5
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
5 Sets
15-25 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
1B
Standing Calf Raise
5 Sets
8-12 Reps
@9
1C
Reverse Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8.5
1D
Hammer Curl
4 Sets
10-16 Reps
@9
1E
Wrist Curls
3 Sets
8-14 Reps
@7.5
1F
Arnold Press
3 Sets
8-10 Reps
@9.5
1G
Goblet Squat
3 Sets
12-16 Reps
@8
1H
Shrug (Dumbbell)
4 Sets
15-20 Reps
@8.5
1I
Chin-Up (Weighted)
5 Sets
10-15 Reps
@9
1J
Pull-Up (Weighted)
5 Sets
10-15 Reps
@9.5
Day 6
1A
Run
1 Set
AMRAP
@10
1B
Jog
1 Set
AMRAP
@10
1C
Walk
1 Set
AMRAP
@10