Silver Era Bodybuilder

Jog

1 x 15:00

Depth Jump

3 x 5

Dumbbell Stiff Legged Deadlift + Row Complex

3 x 15

Straight Arm Pec Fly

3 x 15

Wide Grip Bench Press

12, 10, 8

Bicep Curl to Shoulder Press

12, 10, 8

Pullover Press

3 x 15

Straight Arm Tuck Pullover

3 x 12

Supine Straight Arm Bicep Curl

3 x 12

Chin-Up

3 x MAX

Push-Up

3 x MAX

Flat Bench Lying Leg Raise

3 x 12

Bicycle Sit-Ups

3 x 12

Cobra Pose

3 x 12

West Coast Burpee

10 x 1:00

Warmup (A)

1-3 Rounds, with 0 rest between rounds 1) Crossover Toe Touch x 15 (Each Side) 2) Bend And Reach x 15 3) Bend And Twist x 15 (Each Side) 4) Arm Swings and Lat Reaches x 30 seconds (Each) 5) Plank Alternate Leg Lift x 10 (Each Side) 6) The Swimmer x 15 Warming up is an essential part of your workout and is not optional- it is just as important as the workout itself! Look at all of the most successful athletes- none of them would dream of skipping their warmup. You shouldn't approach your workouts any differently. You'll look and perform better if you warm up before working out, so make sure that even if you do nothing else, you do the Warm-Up and/or the Cool down!

Bench Dips

10, MAX, MAX, MAX

Pull-Up

10, MAX, MAX, MAX

Dip (Calisthenics Style)

4 x 10

Knee Raise on Dip Bar

4 x 10

Hanging Leg Raise

4 x 5

Hanging Knee Raise

4 x MAX

Static Stretch

1 x 5:00

Warmup (B)

1-3 Rounds, with 0 rest between rounds 1) Walking Lunge with a Twist x 15 (Each Side) 2) Arm Swings and Lat Reaches x 30 seconds (Each) 3) Bend And Reach x 15 4) Bend And Twist x 15 (Each Side) 5) Crossover Toe Touch x 15 (Each Side) 6) The Swimmer x 15 Warming up is an essential part of your workout and is not optional- it is just as important as the workout itself!

Dumbbell Bench Press Feet Elevated

3 x 12

Bent Over Two Dumbbell Row

12, 12, MAX

Standing Cambered Bar French Press

12, 12, MAX

Forehead Curls

12, 12, MAX

Back Rack Thruster

4 x 30

Toes to Bar

4 x MAX

Cooldown (B)

3+ Rounds of 3 exercises, with 30 seconds rest after the third exercise. 1) Dead Bug x 5 (Each Side) 2) Windshield Wipers x 5 (Each Side) 3) Bird Dog x 5 (Each Side) Every pro athlete on Earth makes core work the backbone of their training, and it's high time recreational lifters followed their lead.

Warmup (B)

1-3 Rounds, with 0 rest between rounds 1) Walking Lunge with a Twist x 15 (Each Side) 2) Arm Swings and Lat Reaches x 30 seconds (Each) 3) Bend And Reach x 15 4) Bend And Twist x 15 (Each Side) 5) Crossover Toe Touch x 15 (Each Side) 6) The Swimmer x 15 Warming up is an essential part of your workout and is not optional- it is just as important as the workout itself!

Standing Forward Fold

3 x 30

Cobra Stretch

3 x 30

Cat Cow

3 x 30

Bodyweight Circuit (B)

10 Rounds of 8 exercises done for 30 seconds each, with a 1 minute break between rounds. 1) Burpee Broad Jump 2) Jumping Jacks 3) Burpee Tuck Jump 4) Jumping Jacks 5) Burpee Pull-Up 6) Jumping Jacks 7) Mountain Climber 8) Flutter Kicks That means you will do each of the 8 exercises for 30 seconds apiece before resting for 1 minute and starting another round. Use a Round Timer app to make it easy. 10 rounds can be done in 49 minutes, which means you can get a full workout an hour with warmup and cooldown.

Warmup (A)

1-3 Rounds, with 0 rest between rounds 1) Crossover Toe Touch x 15 (Each Side) 2) Bend And Reach x 15 3) Bend And Twist x 15 (Each Side) 4) Arm Swings and Lat Reaches x 30 seconds (Each) 5) Plank Alternate Leg Lift x 10 (Each Side) 6) The Swimmer x 15 Warming up is an essential part of your workout and is not optional- it is just as important as the workout itself! Look at all of the most successful athletes- none of them would dream of skipping their warmup. You shouldn't approach your workouts any differently. You'll look and perform better if you warm up before working out, so make sure that even if you do nothing else, you do the Warm-Up and/or the Cool down!

Bodyweight Circuit (A)

The goal is 10 Rounds of 8 exercises done for 30 seconds each, with a 1 minute break between rounds. 1) Hollow Roll to V Up* 2) Burpee Tuck Jump 3) Lateral Arm Swings 4) Burpee Pull-Up 5) Vertical Arm Swings 6) Hindu Squat / Bethak 7) Diamond Pushups** 8) Bird Dog That means you will do each of the 8 exercises for 30 seconds apiece before resting for 1 minute and starting another round. Use a Round Timer App to make things easy. 10 rounds can be done in 49 minutes, which means you can get a full workout an hour with warmup and cooldown. More rounds will yield more results, while less rounds will yield less impressive results. Record what you do so you can track its impact! * do not skip the Hollow Roll because it looks goofy- it helps with everything from shoulder mobility to getting rid of love handles ** if you can't do Diamond Pushups or are too tired to do them, hold yourself at the top of the Diamond pushup. Pro Tip: If you like the fight idea, it helps to pick a weight class you're training to "fight" in, and even an opponent. That way you can spend your time researching your opponent for the different things you need to work on in order to beat them rather than doom scrolling or pointlessly arguing about training methods (when you could just be doing sit-ups instead).

Standing Forward Fold

3 x 30

Cobra Stretch

3 x 30

Cat Cow

3 x 30