Week 1, Day 1, Devil Dawg Arms:

The goal for your arm workout is to increase the weight for each set, and reducing the number of reps you do. However, if you are a beginner doing this, then during the first week, we will focus on doing 12 reps per set. The intention for this is to condition your muscles for the heavier sets in the following weeks. For seasoned lifters, you should be able to start as the program intends. Each week the number of reps in each set will change along with the weight amount for the workout. Your starting weight should be light enough to allow you to get the full reps for set 1. The goal is for you to reach the specified reps per set, but you should get at least 5 per set.

 

Once you complete this workout, move onto Week 1, Day 2, Chest

Alternating Dumbbell Curl

Set Reps Weight Notes
Set 1 12
Set 2 10
Set 3 8
Set 4 6
Set 5 4

Machine Preacher Curl:

Set Reps Weight Notes
Set 1 12
Set 2 10
Set 3 8
Set 4 6

21's

Set Reps Weight Notes
Set 1 21
Set 2 21

Overhead Rope Tricep Extension

Set Reps Weight Notes
Set 1 12
Set 2 10
Set 3 8
Set 4 6

V-Bar Tricep Pushdown

Set Reps Weight Notes
Set 1 12
Set 2 10
Set 3 8
Set 4 6
Set 5 4

Reverse-Grip Tricep Pushdown

Set Reps Weight Notes
Set 1 16
Set 2 16

Treadmill Running/Outdoor Running

Set Distance Time Notes
Set 1 00:20:00