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      10-26-2020, 05:10 PM   #43
TheWatchGuy
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Quote:
Originally Posted by floridaorange View Post
Mon:
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Pullups - 4 sets x 10
Single Arm Cable Upright Rows - 4 sets x 10
Upright Cable Rows - 2/3 sets x 10
Lat Pulldowns - 4 sets x 8-10
Decline Situps - 4 x 10
Reverse Narrow Grip Pulldowns - 2/3 sets x 8-10
Reverse Fly's Machine - 4 sets x 10
2 variations of Arnold Press - both 4 sets x 10
Lunges - 4 sets x 10

Tues - home HITT (These are done alternating not at once)
2 min jogging in place - warmup
Dumbell Curls with weight + band 4 x 10
Decline Pushups with bands 4 sets x 20
Dumbell Squats 4 x 10
Standing Calf Raises 4 x 15/20
Hammer Curls 4 x 10
Situps Weighted/non Weighted 4 x 25

Wed
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Weighted Dips 4 x 8/15
Tricep Pushdowns 4 x 8/10
Standing Upright Cable Row 4 x 10 (just to get the shoulders warm)
Reverse Tricep Pushdowns (or using narrow bar/rope) 4 x 10
Incline Dumbless Flys 4 x 10
Seated Machine Flys 4 x 10/12
Bench Press (sometimes) 4 x 8/10
Incline seated Chest Press 4 x 10
Lunges - 4 sets x 10

Thurs - home HITT (These are done alternating not at once)
2 min jogging in place - warmup
Dumbell Curls with weight + band 4 x 10
Decline Pushups with bands 4 sets x 20
Dumbell Squats 4 x 10
Standing Calf Raises 4 x 15/20
Hammer Curls 4 x 10
Situps Weighted/non Weighted 4 x 25

Fri
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Squats 4/5 x 5/10
Deadlifts 4/x x 5/10
Military Press 4 x 8/10
Hamstring Curls 4 x 10
Seated Leg Extension 4 x 10

Sat
Rest or HIIT or Lacrosse

Sun
Rest or HIIT
switch to a strength/size workout from your more toning workouts. 5x5s or 5 3 1 programs will do that.

then up your protein and caloric intakes. during bulking phases in my past days, 2g of protein per body kg worked well. youll have to play around with protein and calories based on what your body is doing. there isnt a one size fits all for everyone so you will have to do some tweaking.
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