Upper Body Build: Chest, shoulders, biceps (1-16-23)
4x/week no cardio • 33m
Equipment:
- Heavy dumbbells (for chest presses - I'm using 25's)
- Moderate dumbbells (for chest drop sets & heavier biceps - I'm using 20's)
- Moderate/light dumbbells (for bicep drop sets, I'm using 15's)
- 1 light dumbbell (for shoulder abduction - beginners use 3-5lb)
- 1 really light dumbbell (for shoulder dropset - beginners use 2-3lb)
Playlist (explicit): https://open.spotify.com/playlist/4SAl5Sz9a1vIvXTO0B6sEw?si=f938e856781946af
Up Next in 4x/week no cardio
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Lower Body Build: Quads, hamstrings, ...
Equipment:
- Set of weights to stand on
- Optional heavy weight (for sissy squats and step ups)
- Chair or bench
- Access to a wallPlaylist (explicit): https://open.spotify.com/playlist/44mSufK5VRcDV2xnJfJgZ7?si=8c0ef02b7c2c4ee6
Tiktok/IG: @payton.busker
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Burn: Abs, upper back, lower back (1-...
Equipment:
- Small Pilates ball or pillow
- Gliders (or use paper plates, towels, etc)
- 1 moderate weight (for upper back work)Playlist (explicit): https://open.spotify.com/playlist/2xUIusj2qJo7JCGdv3vlAy?si=48360fe083da4d47
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Full Body Build & Burn: Quads, abs, t...
Equipment:
- Heavy weights (for chest press, 1 for skull crushers, to stand on for sissy squats)
- Extra heavy weight (for sissy squat)
- Moderate weights (for bicep curls)
- Pilates ball and/or pillow
- Long resistance band
- Set of wrist weights (optional)
- Access to wallPlaylist (explicit)...
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