Workouts
Week 1
Day 1
Biceps: 60(10) alternating hold curls, 2 sets of
30(15) angle curls, 3 sets of 20(20) alternating twist curls, 4 sets of
15(25) hammer curls,
Calves: 100(10) inverted v calf raises, 2
sets of 50(15) parallel calf raises, 3 sets of 35(20) v calf raises, 4
sets of 25(25) parallel calf raises
Day 2
AM
Yoga, Core Abs, 2.16 mile run
PM
Triceps
50(10)
one handed tricep extension, 2 sets of 30(15) one handed tricep
extension, 3 sets of 10(20) one handed tricep extension, 5 sets of 5(25)
one handed tricep extension, 30(30) two handed tricep extension, 2 sets
of 20(35) two handed tricep extension, 3 sets of 10(40) two handed
tricep extension, 5 sets of 5(45) two handed tricep extension, 10(70)
cable tricep extension
Day 3
Back
60(10) lawnmowers, 2 sets of 30(15) lawnmowers, 3 sets of 10(100) pulldowns
Calves
50(10) calf raises, 2 sets of 25(15) calf raises, 3 sets of 20(20) calf raises
Day 4
Yoga
Chest: 40(20) dumbbell flys, 2 sets of 20(25) dumbbell flys
Calves: 50(20) calf raises, 2 sets of 25(25) calf raises
Day 5
Shoulders
20(10)
side lateral raise, 20(10) front lateral raise, 15(15) side lateral
raise, 15(15) front lateral raise, 2 sets of 10(20) alternating lateral
side raise, 45(30) shrugs, 40(35) shrugs
Calves
50(10) parallel calf raises, 50(15) v calf raises, 50(20) inverted v calf raises, 50(25) parallel calf raises
Day 6
Legs
20(70)
seated leg curls, 20(110) leg extensions, 15(90) seated leg curls,
15(130) leg extensions, 10(110)seated leg curls, 10(150) leg extensions,
30(130) leg press, 25(150) leg press, 20(170) leg press
Week 2:
Day 1
Triceps
60(10) one handed tricep
extension, 2 sets of 30(15) one handed tricep extension, 3 sets of
20(20) one handed tricep extension, 4 sets of 10(70)cable tricep
extensions
Calves
50(10) calf raises, 2 sets of 50(15) calf raises, 3 sets of 50(20) calf raises, 4 sets of 25(25) calf raises
Day 2
Yoga
Biceps
2
sets of 30(15) alternating hold curls, 3 sets of 20(20) alternating
hold curls, 2 sets of 30(25) alternating twist curls, 3 sets of 20(30)
alternating twist curls
Forearms
50(15) side
forearm curls, 50(15) reverse front forearm curls, 50(20) rear forearm
curls, 50(20) front forearm curls, 50(25) side forearm curls, 50(25)
reverse front forearm curls, 50(25) rear forearm curls, 50(25) front
forearm curls
Day 3
Chest
2 sets of 40(20) dumbbell flys, 4 sets of 20(25) dumbbell flys
Calves
60(20)
parallel calf raises, 60(20) v calf raises, 60(20) inverted v calf
raises, 60(25) parallel calf raises, 60(25) v calf raises, 60(25)
inverted v calf raises
Day 4
Legs
5 sets of 10(95) squats, 5 sets of 10(165) leg extensions
Back
5 sets of 10(60) deadlifts, 5 sets of 10(100) longpulls
Week 3:
Day 1
Yoga
Biceps
2 sets of 30(15)
alternating hold curls, 3 sets of 15(20) angle curls, 10(100) cable
curls, 2 sets of 30(25) alternating twist curls, 3 sets of 15(30) hammer
curls, 4 sets of 10(50) barbell curls
Calves
3 sets of 50(15) calf raises, 3 sets of 50(20) calf raises
Abs
3 sets of 60 breath legs out hold, 3 sets of 60 scissors, 3 sets of 60 breath crunch hold, 3 sets of 60 crunches
Day 2
Yoga
Triceps
2
sets of 30(15) one handed tricep extension, 3 sets of 20(20) one handed
tricep extension, 2 sets of 30(25) two handed tricep extension, 3 sets
of 20(30) two handed tricep extension, 4 sets of 10(70) cable tricep
extension
Calves
3 sets of 50(15) calf raises, 3 sets of 50(20) calf raises
Day 3
Shoulders
3
sets of 20(10) lateral side raise, 3 sets of 20(10) lateral front
raise, 4 sets of 15(15) lateral side raise, 4 sets of 15(15) lateral
front raise, 6 sets of 20(17.5) shoulder press, 2 sets of 50(50) shrugs
Abs
66 breaths legs out hold, 66(10) twists, 66 breaths crunch hold, 66 scissors, 66(10) twists, 66 crunches
Calves
6 sets of 50(15) calf raises
Forearms
6 sets of 25(17.5) forearm curls
Day 4
90 push-ups
Day 5
Yoga
Legs
10(70)
leg curls, 8(80) leg curls, 6(90) leg curls, 4(100) leg curls, 16(180)
leg extensions, 14(195) leg extensions, 12(210) leg extensions, 10(225)
leg extensions
Back
20(70) pulldowns, 18(80)
pulldowns, 16(90) pulldowns, 14(100) pulldowns, 16(70) longpulls, 14(80)
longpulls, 12(90) longpulls, 10(100) longpulls
Week 4
Day 1
Yoga
Biceps
2 sets of 30(30) alternating twist curls, 3 sets of 10(35) alternating hammer curls, 4 sets of 10(100) cable curls
Calves
3 sets of 50(30) calf raises, 3 sets of 50(35) calf raises, 4 sets of 50 calf raises
Day 2
Yoga
Triceps
60(10)
tricep extension, 2 sets of 20(20) tricep extension, 3 sets of 10(25)
tricep extension, 4 sets of 10(40) barbell skull crushers, 4 sets of
10(100) cable tricep extension
Abs
60 breaths legs
out hold, 60 breaths lay down crunch hold, 60 scissors, 60 lay down
crunches, 60 leg lifts, 60 breaths crunch hold, 60 breaths legs out
hold, 60 crunches, 60 scissors, 60 breaths knees up crunch hold, 60 leg
lifts, 60 knees up crunches
Day 3
Yoga
Back
2 sets of 30(20) lawnmowers, 3 sets of 20(25) lawnmowers, sets of 5 pull-ups
Calves
3 sets of 50(30) calf raises, 3 sets of 50 calf raises, 3 sets of 50(25) calf raises
Abs
30 cross leg sit-ups, 30(12) twist, 30 v-up roll-ups, 30(12) twists, 30 leg climbs, 30(12) twists
Comida:
Breakfast burritos, lemon chicken, au gratin potatoes, manzano,
sesame chicken and beef fried rice, sweet potato, tortilla burger,
breakfast sandwiches, steak n rice, chicken salad, Thanksgiving
leftovers, Dion’s, green beans, chicken teriyaki rice bowl, Graze
snacks
Música:
Bebe Rexha Expectations, Silverstein, Hawthorne Heights, Rihanna,
Kendrick Lamar Section.80 & To Pimp a Butterfly, Lady Antebellum
Need You Now, Rolling Stones
Movies/Shows:
My Hero Academia S2, Gabriel Iglesias Forgive Me For What I Said When I
Was Hungry, Bebe Rexha, Oceans 8, Killer Elite, Play It Cool, Venom,
Conan
Video Juegos:
Mass Effect 2, Rise of the Tomb Raider,
Kingdom Hearts re: Chain of Memories
Comics:
Runaways 14, X-Men Red 10, Captain America 5, Hawkman 6, Star Wars 57, Batman 59, American Carnage 1, Cover 3
SNBF
Sack Time
Talking Nerdy
