Shaquan’s Current Training Split

Remember: Use a weight heavy enough to challenge yourself, but maintain good form. One minute rest between sets in the "Strength" portion of your workout. Stretch!

DAY 1 (CHEST AND BACK)

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

4 x 12-15 (4 sets of 12 -15 reps) Dumbell Bench Press

4 x 15  (4 sets of 15 reps) One Arm Dumbbell Row

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

4 x 12-15 Dumbbell Pullovers

4 x 15 Dumbbell Incline Row

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

4 x Max (12+)* Chest Push Ups (Your goal is to increase this number every week)

4 x 15 Superman

4 x 15 Dumbbell Shrugs* (Hold for 2 seconds at the top of each rep.)

50 Russian Twist 

15-20 Minutes of Cardio

DAY 2 (ARMS & SHOULDERS)

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

4 x 12* Dumbbell Alternate Bicep Curls

4 x AMRAP (As many reps as possible) 1 Minute Standing Dumbbell Triceps Extension

4 x 15* Dumbbell Press

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

4 x 15  Hammer Curls

4 x ARMRAP 1 minute Dumbbell Skullcrusher

4 x 15 Dumbbell Front Raise

Superset:

Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets. 

4 x 15 Barbbell Curl

4 x AMRAP 1 Minute Bench Dips (Your goal is to increase this number each week)

4 x 15 Dumbbell Lateral Raise 

 

50 Bottoms Up

15-20 Minutes of Cardio

DAY 3 (LEGS)

Focus on one exercise at a time for this day. Practice using controlled, correctly executed movement. Rest 1 minutes between sets and exercises.

3 x 15 Dumbbell Goblet Squat

3 x 12 Seated Leg Extension

3 x 12 Seated Leg Curl

3 x 15 One Dumbbell Hip Thrust

3 x 15 Standing Dumbbell Calf Raises

 

Cardio + Abs:

4 x 1 minute Plank

15-20 minutes of Cardio