SwollBro - Six Week Workout
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Each set try to get 4-6 reps. If you are able to reach 6 reps for dumbbell, go up 5lbs and 10lbs if on a barbell
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HIIT - Hight Intensity Interval Training. This can be a number of things like box jumps for 15 seconds and rest for 45, sprint for 15 seconds moderate at 45.
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Monday - LegsSet 1Set 2Set 3
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Squats
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Deadlift
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Barbell Lunges
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Leg Press Calf Raises
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Tuesday - Chest/Tris
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Incline Barbell Bench Press
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Flat Bench Press
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Skull Crushers
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Weighted Dips
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HIIT x 10 Intervals
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Wednesday - Back/Shoulders
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Weighted Wide Grip Pull Ups
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Bent Over Rows
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Barbell Shoulder Press
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Front Raise
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Dumbbell Reverse Fly
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Shrugs
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Thursday - Biceps/Abs
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Hammer Curl Bar
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Incline Dumbbell Curls
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Preacher Curl
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Ab Circuit*
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HIIT x 10 Intervals
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* The ab circuit is doing 3 sets of progressively more reps. In the circuit, do three ab exercises ex: ab wheel, medicine ball twists, and crunches. I've typically
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progressed in reps from 10, 15, 20.
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