Chest: Push-ups.
Start Workout: 5:30 AM
Chest: Pushups
1st set: 12 reps of pushups (30-second intervals)
2nd set: 12 reps of pushups
3rd set: 12 reps of pushups
4th set: 12 reps of pushups
5th set: 12 reps of pushups
Shoulders: Side raises
1st set: 12 reps of 5 lbs in each hand
2nd set: 12 reps of 5 lbs in each hand
3rd set: 12 reps of 5 lbs in each hand
4th set: 6 reps of 10 lbs in each hand – BURN, BABY!
5th set: 12 reps of trap raises at 10lbs in each hand
Back: One-arm dumbbell raises
1st set: 12 reps on 10lbs
2nd set: 10 reps on 15lbs
3rd set: 8 reps on 20 lbs
4th set: 6 reps on 25 lbs
5th set: 12 reps on 5lbs (dumbbell raises)
Triceps: Dumbbell Extensions
1st set: 12 reps on 10lbs
2nd set: 12 reps on 10lbs
3rd set: 12 reps on 10lbs
4th set: 12 reps on 5lbs (bent-over tricep extensions)
5th set: 12 reps of 10lbs
Biceps: Seated dumbbell curls
1st set: 12 reps on 10lbs
2nd set: 10 reps on 12.5lbs
3rd set: 12 reps on 15lbs
4th set: 12 reps on 17.5lbs
5th set: 12 reps of 10lbs
End workout: 6:10am