Perform the upper body AND lower body workout routine at least 3 days a week.
For example:
Week 1
Monday - Upper Body
Wednesday - Lower Body
Friday - Upper Body
Week 2
Monday - Lower Body
Wednesday - Upper Body
Friday - Lower Body
Upper Body Day
3 sets, 10 reps each set
Push-ups (Chest)
Dumbbell Rows (Back)
Dumbbell Press (Shoulders)
Triceps Kickbacks (Triceps)
Dumbbell Curls (Biceps)
Crunches (Abs)
Lower Body Day
Squats (3 sets, 10 reps)
Jump Squats (3 sets, 10 reps)
Wall Sits (3 sets, 30 seconds each)
Stiff-Legged Deadlifts (3 sets, 10 reps)
Standing Calf Raises (3 sets, 15 reps)
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