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- Yohojo (Aakash) workout schedule:
- Monday:
- Warmup (burpees, battle ropes, plank, jog...etc...get the heart rate up!!) - 5 min or less (who likes warm ups anyway??)
- Squats - 5 sets x 5 reps ea (with 50% weight warmup!!!) (And squat till your legs are parallel with the ground [lower is better])
- Deadlift - 5 sets x 5 reps ea (just ramp up the weight, you can go down to 3 reps on the last couple sets for max weight and power)
- AND IF YOU AREN'T DEAD YET:
- Trapbar deadlift: 5 sets x 5 reps ea (try to stay at around 5 reps here)
- Kettleball/Gauntlet squat: 5 sets x 12-20 reps (start with a 40 lb dumbbell or kettleball, move up as you see fit)
- Tuesday:
- Warmup
- Dips - 4/5 sets - 8-12 reps (this is more for building MASS but you can use a weight belt and go for 5 reps with a 25lb plate hanging off you if you prefer, I switch between each kind every week or so)
- Pullups - 4/5 sets - Same as above
- Military Press - 4/5 sets - Same as above
- AND IF YOU AREN'T DEAD YET (you can change these exercises up):
- Dumbbell bench press 3 sets x 8 reps (build some mass)
- Incline/decline bench press 3 sets ea x 8 reps
- Wednesday: Rest
- Thursday: Monday
- Friday: Tuesday
- EXTRA SPECIAL EXERCISES I LIKE: Twists for the abs (get that V!), farmer's walk (grab heaviest dumbbells you can handle and walk around the gym, your traps will explode)
- NOTE: 2 days between leg days, 1 day between upperbody (although you might want 2 days). (If you can't follow the schedule perfectly [no biggy])
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