Go-To Workout (Weekly Variations)

Week III, Day I
1 Bench Press
Sets: 6 Reps: 3, 3, 3, 3, 2, 2

2 Single-Arm Dumbbell Press
Sets: 4 Reps: 8

3a Pullup
Sets: 4 Reps: 8

3b Dip
Sets: 4 Reps: 10

4 Dumbbell Row
Sets: 3 Reps: 8

Week III, Day II
1 Speed Squat
Sets: 6 Reps: 2

2 Romanian Deadlift
Sets: 5 Reps: 5

3 Barbell Lunge
Sets: 4 Reps: 8

4 Hanging Leg Raise
Sets: 4 Reps: 8

Week III, Day III
1a Incline Dumbbell Press
Sets: 3 Reps: 8

1b Dip
Sets: 3 Reps: 8

2 Chinup
Sets: 4 Reps: 8

3a Shrug
Sets: 4 Reps: 8

3b Barbell Curl
Sets: 4 Reps: 8

Week III, Day IV
1 Deadlift
Sets: 6 Reps: 3, 3, 3, 2, 2

2 Stepup
Sets: 4 Reps: 8

3 Dumbbell RDL
Sets: 5 Reps: 5

4 Plank
Sets: 3 Reps: Hold for 90 seconds