Feel free to switch around or alter these plans. You can increase reps, change exercises, or for things like push-ups do half push-ups.

Day 1: Chest
- Your choice of Warm Up/Stretching -
• 4x4 push-ups
• 4x4 pike push-ups
• 4x4 diamond push-ups (i highly recommend doing half diamond push-ups)
- Warm Down (for my warm downs i usually just do core and shoulders/back) -
• 5x2 crunches
• 5x2 crunch to twist
• 5x2 6 inches
• And then I do this: https://vm.tiktok.com/ZM8W4YKfx/

Day 2: Bicep & Tricep
- Your choice of Warm Up/Stretching -
• 4x4 half kneeling dumbbell single arm row (do 4x4 of this for each arm)
• 4x4 dumbbell curls (for 4x4 if this for each arm)
• 4x4 decline push-ups (you can use a bed, sturdy chair, exercise ball or bench for this)
- Same Warm Down I listed above -

Day 3: Legs
- Your choice of Warm Up/Stretching -
• 5x2 lunges with added weight (look up lunge with dumbbell)
• 5x2 squats with added weight (see picture for how to hold dumbbell)
• 5x2 narrow stance pulse squat with added weight (see picture for how to hold dumbbell)
- Same Warm Down listed one Day 1 -

2 day break then move onto Week 5