Soju Siesta

Both daily workouts should last about 40 minutes.

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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)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Jump Rope

Bicep Curl (EZ Bar)

Bicep Curl (Machine)

Skull Crusher (Dumbbell)

Push

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Sprint

Hanging Leg Raise

Decline Sit Up (Weighted)

Calf Raise (Leg Press)

Legs

Barbell Row

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Shrug (Dumbbell)

Rowing Machine

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Pull

Incline Bench Press (Barbell)

Front Squat (Barbell)

Chin-Up (Bodyweight)

Snatch (Barbell)

Chest Fly (Machine)

Cardio (LISS)

Plank (Weighted)

Russian Twist (Dumbbell)

Abs Crunch (Weighted)

Full Body 1

Deadlift (Barbell)

Farmer's Walk (Weighted)

Bench Press (Dumbbell)

Cable Crossover

Full Body 2

Onboarding Week

Deload (Drop 1 Set)

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