If you consistently get in 4 workouts per week, track your protein intake, hydrate, get some sunlight, and get ample sleep, you will be a machine!!!
It might sound like a lot but it's not. Start small and add as you go.
Let's work!
*5-7 minutes of dynamic upper body stretches
2 set of 5 warm-up close grip bench press
*1st set empty bat, 2nd set light
*do 4 sets of 4 reps.
*add weight each set
*increase weight from last week
12-10-8-15+
*do 12 reps, add weight, 10 reps, add weight, do 8 reps heavy!
*after the set of 8, decrease the weight, and do a challenging set of 15 reps or more
*30-60 sec of rest between sets
*start heavier than last week
12-10-8-15+
*do 12 reps, add weight, 10 reps, add weight, do 8 reps heavy!
*after the set of 8, decrease the weight, and do a challenging set of 15 reps or more
*30-60 sec of rest between sets
*start heavier than last week
Tester Workout Prep
12-minute EMOM:
3: Sit-Ups (weighted with 5-10 lbs)
*emom = every minute on the minute
*so for 12 minutes rotate through the 3 exercises
*do each exercise for 60 sec, immediately switching to the next
*4 rotations through the 3 exercises
*if your gym doesn't have rings or a TRX for suspension rows sub an inverted row. Make sure your body weight is supported against the rack
3 Sets:
*do this as a superset
*do 1 set of each exercise, 3 rotations
Cable Biceps Curls (Drop Set)
Do 30 reps with a medium weight, add weight, do 20 reps, add weight and finish with 10 heavy reps
*5-7 minutes of upper body stretches