Squats and deadlifts. This week we will change it up a little. For the squats, add 10-15 pounds to last weeks 5x6 workout and drop down to 6 sets of 4. For the deadlifts, stay the same weight as last week but do 4x8
Remember, short and sweet.
Bench press - warm up and then do 4x8 with 5 more pounds than last week
standing dumbell or barbell press add 5-10 pounds from last week and do 5x7
add db shrugs 3x12
Day 3 -
This is an assistance day or bodybuilding day.
You will do 3x15 of all of these exercises. You can do them in a circuit, or you can do one exercise at a time, but make sure that you move fast and you are huffing and puffing and sweating. The weights that you choose should be challenging but not to failure. I want you to feel great when you walk out of the gym.
Db laterals, seated
Db incline bench
Chins or one arm rows
Same cardio as last week! Ride a bike for 60 total minutes this week. Or walk, or any cardio that you prefer. Just sweat. Don't go crazy. You should be able to have a conversation while doing it. So you have 60 total minutes. That could be 2, 30 minute sessions, 6, 10 minute sessions, 1, 60 minute session.You decide! Whatever. Just get 60 minutes in.
Diet- No carbs after 7 or 3 days this week. For 2 days, I want you to count your protein grams. You should be at 1 gram per pound of bodyweight. See how close you are, I want you to become aware of your protein intake.