DAY 1

Push Day

Exercise no. 1

Tricep Pushdowns

4 sets of 10 reps

  1. Attach an EZ bar or rope attachment to a high pulley. Stand 1-2 steps away from the pulley with your feet shoulder width apart.
  2. If you’re using an EZ bar hold the bar on the inside grips with your palms facing down and your hands in an almost upside down V following the natural curve of the EZ Bar. If you’re using a rope attachment hold the ends of the rope out in front of you in an upside down V shape.
  3. Keep your elbows into your body and your upper our stationary. While exhaling, slowly bring the EZ bar or rope downwards towards your legs as far as you can. During this movement it’s very important you keep your wrists as straight as possible – rotating them with the movement to avoid injury.
  4. When you get to the bottom of the movement pause for moment. Now slowly inhale while bringing the bar up towards the starting position.
  5. Repeat for the desired amount of reps.
Exercise no. 2

Tricep Dips

4 sets of 10 reps

  1. Place your hands shoulder width apart on a stable chair or a secured bench. Slide your butt off the seat with your legs stretched out in front of you. Straighten your arm while keeping just a small bend in your elbows to reduce elbow joint tension.
  2. Bend your elbows to lower your body until your elbows are at about a 90 degree angle. Make sure to keep your back as close to the bench as possible.
  3. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one repetition.
  4. Repeat for the desired amount of reps.

Tips: Keep your shoulders down as you’re performing this exercise. You can also bend your legs to make the dip easier.

Exercise no. 3

Lateral Raises

4 sets of 10 reps on each arm

  1. Start by picking a pair of dumbbells that will allow you to complete the recommended number of reps. Stand straight with your feet about shoulder width apart with a slight bend in your knees.
  2. Keep your torso upright and your back straight while holding both dumbbells on to your sides. The inside of your hands should be facing each other and your fist should be facing downwards almost as if you’re going to punch the ground.
  3. Lift the both dumbbell up directly up towards your sides until your arms are slightly above your shoulders. Your elbow should be slightly bent but the rest of your arm should.
Exercise no. 4

Incline Dumbbell Flyes

4 sets of 10 reps

  1. Start by picking two dumbbells that you can do the desired number of reps with. Lay down on an incline bench with the two dumbbells on your thighs. You should be gripping the dumbbells with your palms facing inwards.
  2. Raise the dumbbells over your head with your knuckles facing upwards like you’re punching the ceiling, but don’t lock your elbows. Rotate the dumbbells so your palms are again facing each other. Bend your elbows slowly and slowly bring each arm down to your side as to create a T with your body.
  3. With your elbows still slightly bent bring the dumbbells back to the center completing one rep.
Exercise no. 5

Incline Barbell Bench Press

4 sets of 10 reps

The Incline Bench Press is similar to a normal bench press, just on an incline bench instead of a flat bench

  1. Pick and load the desired amount of weight onto your flat bar. Sit down on the incline and grip the bar slightly more than shoulder width apart. It should seems as though you’re “punching” the ceiling. Lie back on the incline bench pushing the weight up over your head with your arms locked.
  2. From this position slowly bring the bar down until the bar almost or does touch your middle chest. Inhale through this movement.
  3. After a brief pause, push the bar to the starting place while breathing out. Concentrate on pushing using your chest muscles. Squeeze your chest at the peak position of the movement, hold for a second, then begin coming down again slowly for your next rep. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  4. Once you’re done with the movement carefully place the bar back on the rack.
Exercise no. 6

Face Pulls

4 sets of 10 reps

Use a rope attachment on a high pulley. Sit a few steps away from the pulley holding each end of the rope attachment in each of your hands. Bend your knees as if you’re in the row position, and place the end of your feet flat on the floor in front of the pulley or on the pulley column.

  1. Keep your back and torso straight. Exhaling through, pull the cable towards your face naturally bending your elbows out. Your arms should be in an almost “T” shape with your body.
  2. Hold this pose for a second then slowly ease the cable back to your starting position inhaling during the process.
Exercise no. 7

Dumbbell Bench Press

4 sets of 10 reps

The Dumbbell Bench Press is similar to a normal bench press, just with dumbbells instead of a straight bar.

  1. Sit down on a flat bench with your desired weights resting on your knees. Lie back on the flat bench pushing the weight up over your head with your arms locked.
  2. From this position slowly bring the weights down until the dumbbells touch your middle chest. Inhale through this movement.
  3. After a brief pause, push the dumbbells to the starting place while breathing out. Concentrate on pushing on dumbbells using your chest muscles. Squeeze your chest at the peak position of the movement, hold for a second, then begin coming down again slowly for your next rep. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  4. Once you’re down with the movement bring the dumbbells back onto your knees before setting them down to prevent any injury.
Exercise no. 8

Decline Push Ups

4 sets of 10 reps

Decline push ups, are similar to regular push ups, except your feet/legs are elevated to create a decline positions.

  1. Start by getting into pushup position with your arms shoulder width apart and your legs near a bench or box. Put your feet on top of this bench or box to create a declined position.
  2. While trying to keep your arms tucked in towards your torso and breathing in, lower your torso down to the floor until your chest almost touches the floor.
  3. Exhaling through the movement, push yourself back up to your initial starting position.
  4. Pause, then repeat the movement for your next rep.
DAY 2

Pull Day

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DAY 3

Shoulders

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DAY 4

Arms

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DAY 5

Rest Day

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Athletes in This Workout

Kiyan Sheikh

My goal is to inspire others to reach their fitness goals and become a confident, better version of themselves. Being fit doesn’t just mean going from fatty to lean, people that are lean also need help increasing things like their cardio or endurance.
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Linda Piyawadhanachai

I first got into weight lifting when I got hired into an office job. I found myself eating junk food and fast food all the time. I knew if I kept this up, I would later regret it in the future. I wanted to make a change and want to help others make a change too!
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