Day 1 - Chest / Triceps / Front + Mid Delts

1. Dumbbell flat bench: 3 sets, 6-8 reps

2. Incline barbell bench: 3 sets, 6-8 reps

3. Dips: 3 sets, 6-8 reps

4. Low to mid cable flys: 2 sets, 10-12 reps

5. Cable shoulder raises: 2 sets until failure (12+ reps)

6. Cable tricep skull crusher, finish with cable tricep Push Down (with rope): 2 sets, 10-12 reps

 

Video:

 

Day 2 - Back / Biceps / Rear Delts

1. Deadlift: 4 sets, 15, 12, 9, 6 reps (higher rep ranges are to ensure better form and to protect joints)

2. Cable lat pull downs: 3 sets, 8 reps

3. Cable or machine rows: 3 sets, 8 reps

4. Close grip, under hand cable pulldowns: 2 sets until failure (12+ reps) (targeting your rear delts)

5. Dumbbell hammer curls: 2 sets, 8 reps, then 1 set until failure

 

Video:

 

Day 3 - Legs / Core

1. Back squat: 4 sets, 10, 8, 6, 4, 

2. Dumbbell lunges: 3 sets, 8 reps

3. Flutter kicks: 2 sets until failure 

4. Ab roller: 2 sets until failure

* My leg day is shorter than most since I consider deadlift and stair stepper/cardio to be legs, too. Also, your chiseled abs are mostly a result of lowering inflammation and losing weight. These ab exercises are for general core strength, not necessarily abdominal growth. Focus on your diet and methods of lowering inflation to get the abs you want. 

 

Video:

 

Day 4 - Chest / Triceps / Front + Mid Delts (2)

1. Barbell flat bench: 3 sets. 6-8 reps

2. Incline dumbbell bench: 3 sets, 6-8 reps

3.  Dips: 3 sets: 8-12 reps

4. Mid to mid cable flys: 2 sets, 10-12 reps

5. Dumbbell seated shoulder raises: 2 sets, 12-15 reps, 1 set until failure

6. Dumbbell overhead tricep extension: 2 sets, 10 reps, 1 set until failure

 

Video

 

Day 5: Back / Biceps / Rear Delts (2)

1. Standard deadlift: 4 sets, 15, 12, 9, 6

2. Pullups: 3 sets, 10, 8, 6 reps

3. Dumbbell rows: 3 sets, 12 reps

4. Close grip, under hand cable pulldowns: 2 sets until failure (12+ reps) (targeting your rear delts)

5. Reverse barbell or easy bar curls: 2 sets 8 reps, 1 set until failure

 

Video:

 

Day 6 - Rest + Hot Yoga

Day 7 - Rest + Hot Yoga

 

Summary: 

     I hope you were able to learn a thing or two. Remember, i am an idiot and you should consult your doctor before making any lifestyle changes. Be sure to DM me your progress or any questions you may have. If this guide helps you in any way, consider supporting my girlfriend and I's clothing brand (then DM a photo of your order for a follow):

 

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