Upper Body Build: Chest, biceps, shoulders
5x/week no cardio • 30m
Equipment:
- Heavy weights (for chest presses)
- Moderate weights (for bicep curls + deltoid rows)
- Light weights (for bicep dropsets + shoulders)
- 1 very light weight (for shoulder dropsets)
Playlist (explicit): https://open.spotify.com/playlist/7f7BBzmWBRrySzA6v5FVmw?si=9314d9fb0f9a4091
Up Next in 5x/week no cardio
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Lower Body Build: Quads, hamstrings, ...
Equipment:
- Chair or bench
- Stool and/or stack of books/pillows (for hamstring curls and opt. deficit lunges)
- Heavy weight (for hamstring curls, matrix move, lunges)
- Access to wallPlaylist (explicit): https://open.spotify.com/playlist/14shc9B09izw3NmVQ1kVjR?si=b8aec2b2d73840d3
Instagr...
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Burn: Abs & back
Equipment:
- Small Pilates ball or pillow
- One light weight (optional for crunches and oblique work)Playlist (explicit): https://open.spotify.com/playlist/0nXm9NwNnuaneT4LFwSaFX?si=083fbf366d76423b
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Barre: Glutes, shoulders, biceps
Equipment:
- Kitchen chair/wall/or something to lean into
- Moderate-light weights (for higher rep bicep curls)
- Long resistance band
- Loop resistance band (optional)Playlist (explicit): https://open.spotify.com/playlist/0nXm9NwNnuaneT4LFwSaFX?si=dc037bdda1f94609
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