Bill McCart

Davonte

Fantastic !!!💪🏼💪🏼I’m struggling a little bit in the end with my biceps but took a couple of 90 sec brakes between two last sets😬😬😬

Karin Sun Sanne

Almujahid

Fantastic! Zero complaints! I feel like this workout was designed for me!

Will

Jarrad

Samuel

BARBELL DEAD LIFT 4 SETS X 11 REPS
BENT OVER DBELL ROWS 4 SETS X 11
PULL- UPS 4 SETS X 13 REPS
INCLINE DBELL PRESS 4 SETS X 9 REPS
DBELL HIGH PULLS 4 SETS X 11 REPS
BW CHIN UPS 4 SETS X 13 REPS

DBELL BICEP CURLS 4 SET X 9 REPS
DUMBBELL PREACHER CURLS 3 SETS X 7 REPS (ECCENTRIC)
DBELL PREACHER HAMMER CURLS 4 SETS X 10 REPS
EZ-BAR CURLS  4 SETS X 10 REPS 

POST: LIGHT JOG 1.5 MILE

Barbell deadlift

-Stand with a dumbbell in each hand 
-Hinge at the waist allowing the dumbbells to hang
-Row the dumbbells up towards your abdomen
-Lower and repeat

Bent over dumbbell row

- Start with your hands about shoulder width apart
- Pull you body up engaging you lats

Pull-ups

Dumbbell incline bench press

Dumbbell high pull

Bodyweight chin up-

Dumbbell alternating curls

Dumbbell preacher curl

Dumbbell preacher hammer curl

- Squeeze your biceps at the top
- Don’t move back and forth

Ez - bar curl

-Jog on a treadmill for distance or time
1.5 mile jog

Jogging on treadmill

Day 9  Pull & biceps

Day 1  Push & triceps

Day 2  Lower body & core

Day 3  Pull & biceps

Day 4  Push & tricep

Day 5  Lower body & core

Day 7  Push & triceps

Day 8  Lower body & core

Day 10  Push & tricep

Day 11  Lower body & core

Day 13  Push & triceps

Day 14  Lower body & core

Day 15  Pull & biceps

Day 16  Push & tricep

Day 17  Lower body & core

Day 19  Push & triceps

Day 20  Lower body & core

Day 21  Pull & biceps

Day 22  Push & tricep

Day 23  Lower body & core

Day 25 Push & triceps

Day 26  Lower body & core

Day 27 Pull & biceps

Day 28  Push & tricep

Day 9 Pull & biceps

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More workouts from Diamond Ott

Day 9 Pull & biceps

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More workouts from Diamond Ott

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