Week 1:
Monday: Workout A
Wednesday: Workout B
Friday or Saturday: Workout A
Week 2:
Monday: Workout B
Wednesday: Workout A
Friday or Saturday: Workout B
Workout A: Chest, Shoulders, Triceps and Abs
Incline Bench Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
Overhead Dumbbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
Triceps Rope Pushdowns: 3 sets x 6-8, 8-10, 10-12 reps (reverse pyramid training)
Lateral Raises: 1 set x 12-15 reps + 3 mini-sets x 4-6 reps (rest-pause training)
Hanging Knee Raises: 3 sets x 8-12 reps (straight sets)
Workout B: Back, Biceps and Legs
Weighted Chinups: 3 sets x 4, 6, 8 reps (reverse pyramid training)
Incline Dumbbell Hammer Curls: 3 sets x 6-8, 6-8, 8-10 reps (reverse pyramid training)
Bulgarian Split Squats: 4 sets x 6-8 reps (Kino rep training)
Dumbbell Romanian Deadlifts: 4 sets x 10-12 reps (Kino rep training)
Face Pulls: 4 sets x 12-15 reps (Kino rep training)