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| 1 | Yohojo (Aakash) workout schedule: | |
| 2 | ||
| 3 | Monday: | |
| 4 | Warmup (burpees, battle ropes, plank, jog...etc...get the heart rate up!!) - 5 min or less (who likes warm ups anyway??) | |
| 5 | Squats - 5 sets x 5 reps ea (with 50% weight warmup!!!) (And squat till your legs are parallel with the ground [lower is better]) | |
| 6 | 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) | |
| 7 | AND IF YOU AREN'T DEAD YET: | |
| 8 | Trapbar deadlift: 5 sets x 5 reps ea (try to stay at around 5 reps here) | |
| 9 | Kettleball/Gauntlet squat: 5 sets x 12-20 reps (start with a 40 lb dumbbell or kettleball, move up as you see fit) | |
| 10 | ||
| 11 | Tuesday: | |
| 12 | Warmup | |
| 13 | 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) | |
| 14 | Pullups - 4/5 sets - Same as above | |
| 15 | Military Press - 4/5 sets - Same as above | |
| 16 | AND IF YOU AREN'T DEAD YET (you can change these exercises up): | |
| 17 | Dumbbell bench press 3 sets x 8 reps (build some mass) | |
| 18 | Incline/decline bench press 3 sets ea x 8 reps | |
| 19 | ||
| 20 | Wednesday: Rest | |
| 21 | ||
| 22 | Thursday: Monday | |
| 23 | ||
| 24 | Friday: Tuesday | |
| 25 | ||
| 26 | 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) | |
| 27 | 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]) |
