Sample Workout

 

Here is a sample workout routine. This is a 3 day routine, focusing on compound movements. You can do this routine Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. Add in cardio as it suits your goals.

Day 1:
Squats 5×5
Stiff Leg Deadlift 5×5
Calf Raises 3×10
Leg Extensions 3×10

Day 2
Dips 5xmax
Bench Press 5×5
Dumb Bell Shoulder Press 5×5
Skullcrushers 3×8

Day 3
Chin-ups 4xmax (Lat pulldown can be substituted if you can’t do chin-ups)
Barbell Rows 5×5
Dumbell Rows 5×5
DB/BB Shrugs 3×10

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