Silver Era Bodybuilder

Warmup (D)

1-3 Rounds, with 0 rest between rounds or exercises 1) Bend And Reach x 15 2) Crossover Toe Touch x 15 (Each Side) 3) Bend And Twist x 15 (Each Side) 4) Arm Swings and Lat Reaches x 30 seconds (Each) 5) 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!

Zottman Curls

3 x 12

Dumbbell Bench Press Feet Elevated

12, 12, MAX

Stiff Legged DB Deadlift

3 x 12

Straight Arm Pec Fly

3 x 12

Overhead Side Bends

3 x 20

Two Dumbbell Overhead Extension

3 x 20

Alternating Dumbbell Bent Over Row

12, 12, MAX

Wide Grip Rear Pull Up

3 x 12

Calf Raise

3 x 12

Standing Chest Press

3 x 12

Twisting Hanging Knee Raise

3 x 20

DB Thruster

12, 12, MAX

Cooldown (A)

Do not skip the cooldown or the warmup. If you're going to cut something out of the workout, do it out of the middle. The strength portion of your workout is the dessert, not the main course (as we've been led to believe) 3+ Rounds of 3 exercises, with 30 seconds rest after the third exercise. 1) Standing Forward Fold x 10 2) Cobra Stretch x 10 3) Cat Cow x 10 Every pro athlete on Earth makes core work the backbone of their training, and it's high time recreational lifters followed their lead.

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 (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!

Forehead Curls

15, 15, MAX

Barbell Incline Bench Press

15, 15, MAX

Hang Clean High Pull

15, 15, MAX

Alternating Dumbbell Pullover

15, 15, MAX

Twisting Hanging Knee Raise

3 x 15

Standing Cambered Bar French Press

Barbell Upright Row

15, 15, MAX

Straddle Hops

3 x 30

Standing Barbell Press Behind the Neck

15, 15, MAX

Windshield Wipers

3 x 20

Heel Elevated Back Squat

15, 15, MAX

Cooldown (A)

Do this at home if you need to, but DO NOT SKIP THE COOLDOWN OR WARMUP. If you're going to cut something out of the workout, do it out of the middle. The strength portion of your workout is the dessert, not the main course (as we've been led to believe) 3+ Rounds of 3 exercises, with 30 seconds rest after the third exercise. 1) Standing Forward Fold x 10 2) Cobra Stretch x 10 3) Cat Cow x 10 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.

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