Workout Programs
Gym Workout
(Week 1 & 3)
Chest & Triceps
Barbell Bench Press
Incline DB Press
Upper Cable Chest Flyes
Skull Crushers
Tricep Bench Dips
Tricep Rope Pulldowns
Legs & Shoulders
Squats
Machine Leg Extensions
Machine Single Leg Curls
Barbell Push Press
DB Front Raises
DB Side Raises
Back & Biceps
Single Arm Middle Cable Rows
DB Rows
Lat Pulldowns
Barbell Drag Curls
Rope Bicep Curls
Seated Hammer Curls
(Week 2 & 4)
Chest & Triceps
DB Flat Bench Press
Pushup Circuit - (10 Regular, 10 Incline, 10 Decline)
Flat Bench Flyes
Overhead Tricep Extensions
Tricep Push Downs
Reverse Grip Tricep Extensions
Legs & Shoulders
Leg Press
Machine Leg Extensions
Deadlift
Arnold Press
Standing DB Shoulder Press
Upright Rows
Back & Biceps
Wide Grip Pull-ups
Middle Rope Rows
Hyperextensions
DB Curls
Preacher Curls
Cable Curls
“Going to the gym is great for your body, but it's also great for your mind.”
— Rory McIlroy
At-Home Workout
(Weeks 1 - 4)
Chest & Triceps
Standard Push-Ups
Diamond Push-Ups
Upper Band Chest Flyes
Triceps Band Pulldowns
Cross Arm Tricep Push-Ups
Close Grip Push-Ups
Legs & Shoulders
Jump Squats
Lunges
Calve Raises
Band Military Press
Band Front Raises
Band Side Raises
Back & Biceps
Seated Pulldowns
Band Rows
Band Lat Pulldowns
Band Curls
Single Arm Curls
Band Hammer Curls
**Get Resistance Bands Now**