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Strength – spend 10-15 min on each exercise
Weighted pull ups
5×7
- use dumbbell between feet
rest 3 min
Deadlift
5×7
- go heavy but do not sacrifice form
rest 3 min
Bench press
5×7
- be sure to use a spotter, perform dumbbell bench press if you do not have one
rest 4 min
Core – weighted planks
4×45 sec on and 45 sec off
- use a 25-45 lb plate on lower back
rest 2 min
side planks
3×30 sec each side