Full body A
Squat press row
- 3 × 8-10 Goblet Squat
- 3 × 8-10 Dumbbell Bench Press
- 3 × 8-10 Chest-Supported Dumbbell Row
- 3 × 20-40 Farmer Carry
beginner
Feel-18 Rebuild
For the parent, teacher, or coach who wants that engine back.
Same lifts the 17-25 crowd uses. Slightly more rest. No shame BMI talk. Rebuild the engine.
3 days · 40 min · feel-that-age
Full body B
Hinge and carry
- 3 × 8-10 Dumbbell Romanian Deadlift
- 3 × 6-8 Dumbbell Overhead Press
- 3 × 8-10 Lat Pulldown Neutral
- 3 × 8-10 Dead Bug