>>40915838
Every time try getting the reps higher, once you hit more then 15, get the weight higer. If you can't hit the minimum rep goal with higer weight do one more set.
PUSH PULL LEGS x2
Day one: Push
Bench press: 3x8-12
Seated triceps bar overhead triceps extension: 3x8-12
Barbell shoulder press\DB Overhead Press (seated be careful with keeping your core tight):
3x8-12
Lateral Raises (start with low weight): 3x8-12
Giorno 2: Pull + abs
Pullups and easier variants: as many as possible
barbell rows: 3x8-12
Bicep Curl: 3x8-12
Hammer Curl: 3x8-12
Crunch: 3x8-12
Giorno 3: Legs
Goblet Squat: 3x8-12
Romanian Deadlift: 3x8-12
DB Glute Bridge: 3x8-12
Standing Calf Raises: 3x8-12
Pause for 1 day and repeat.
If you also want to lose weight use the bike for one hour hours after your work out.
