Bearded Razorback
The Beared One

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Day Body Movement Week 1-3 Notes
Sunday Off Off Off
Monday Leg 40 minute workout -Back Squat 4×10, 8, 6, 4
-Romanian Deadlifts 3x5
-Barbell Lunges 4x10
-Leg Extension/Leg Curl Superset 3×10
-Calve Raises 3x10 (outer, inner, normal)
Notes
Tuesday Chest 40 minute workout - Close-grip bench press, 5×10
- Dumbell pull-over, 5x10
- Incline dumbell bench press, 4x12
- Incline dumbell flye, 4x12
- Standing cable flye 3x15
- Standing cable cross-over, 3x15
Notes
Wednesday Shoulders 40 minute workout -Rear Delt Fly 3x20, 15, 10
-Seated Dumbbell Press 4x12,12,10, (failure)
-Dumbbell Lateral Side Raise 4x8-10
-Dumbbell Lateral Front Raise 4x8-10
-Wide-Grip Upright Row 3x10-12
Notes
Thursday Back 40 minute workout -Pullup 3x8-10
-Upright Row 3x8-10
-T-Bar Row 3x8-10
-One-Arm Dumbell Row 3x8-10
-Shrug 3x8-10
Notes
Friday Arm 40 minute workout -Barbell Wall Curl 3x8-10
-Superset: Dip & Diamond Push-Up - 3x10
-Preacher Curl 3x8
-Kneeling Rope Press 4x10
-Wide Grip Bar 3x8-10
Notes
Saturday Off/Light Stretch, Flexibility, Light lift, Cardio Listen to your body, work on areas that you think need extra work

Day Body Movement Week 4-6 Notes
Sunday Off Off Off
Monday Leg 40 minute workout -Front Squat 4×10, 8, 6, 4
-Romanian Deadlifts 3x5
-Leg Press 4x4
-Box Jump 3x15
-Leg Extension/Leg Curl Superset 3×10
-Calve Raises weighted 4x10 (can be done on Leg Press)
Notes
Tuesday Chest 40 minute workout - Close-grip bench press, 5×10
- Dumbell pull-over, 5x10
- Incline dumbell bench press, 4x12
- Incline dumbell fly, 4x12
- Standing cable fly 3x15
- Standing cable cross-over, 3x15
Notes
Wednesday Shoulders 40 minute workout -Standing Military Press 4x12, 10, 8, 6
-Shrugs 4x20
-Dumbbell Lateral Side Raise 4x8-10
-Dumbbell Lateral Front Raise 4x8-10
-Close-Grip Upright Row 3x10-12
Notes
Thursday Back 40 minute workout -Pullup 3x8-10
-Upright Row 3x8-10
-T-Bar Row 3x8-10
-One-Arm Dumbell Row 3x8-10
Notes
Friday Arm 40 minute workout -Standing Dumbell Curl 4x10
-Dips 30
-Incline Dumbell Curl 4x8-10
-Standing Straight Bar Push Down 3x10-12
-Straight Bar Curl 3x10-12
-Close Grip Bench Press 4x12
Notes
Saturday Off/Light Stretch, Flexibility, Light lift, Cardio Listen to your body, work on areas that you think need extra work

Day Body Movement Week 7-9 Notes
Sunday Off Off Off
Monday Leg 40 minute workout -Back Squat 2×25
-Leg Press 4x12
-Overhead 45lbs Lunges 3x10
-Leg Extension/Leg Curl Superset 3×10
-Calve Raises 3x10 (outer, inner, normal)
Notes
Tuesday Chest 40 minute workout - Incline bench press, 5×6-8
- Incline dumbell bench press, 4x12
- Dumbell pull-over, 5x10
- Flat bench press, 4x12
- Incline dumbell fly, 4x12
- Standing cable fly 3x15
- Standing cable cross-over, 3x15
Notes
Wednesday Shoulders 40 minute workout -Rear Delt Fly 3x20, 15, 10
-Seated Military Press 4x12,12,10, (failure)
-Dumbbell Lateral Side Raise/Front Raise Superset 4x8-10
-Wide-Grip Upright Row 2x25
Notes
Thursday Back 40 minute workout - Pullup 50
- Upright Row 3x8-10
- T-Bar Row 3x8-10
- One-Arm Dumbell Row 3x8-10
- Shrug 3x8-10
Notes
Friday Arm 40 minute workout - Barbell Wall Curl 3x8-10
- Superset: Dip & Diamond Push-Up - 3x10
- Preacher Curl/Hammer Curl Superset 3x8
- Kneeling Rope Press 4x10
- Wide Grip Curl 3x8-10
Notes
Saturday Off/Light Stretch, Flexibility, Light lift, Cardio Listen to your body, work on areas that you think need extra work

Day Body Movement Week 10-12 Notes
Sunday Off Off Off
Monday Leg 40 minute workout -Back Squat 4×10, 8, 6, 4
-Romanian Deadlifts 3x5
-Barbell Lunges 4x10
-Leg Extension/Leg Curl Superset 3×10
-Calve Raises 3x10 (outer, inner, normal)
Notes
Tuesday Chest 40 minute workout - Close-grip bench press, 5×10
- Dumbell pull-over, 5x10
- Incline dumbell bench press, 4x12
- Incline dumbell flye, 4x12
- Standing cable flye 3x15
- Standing cable cross-over, 3x15
Notes
Wednesday Shoulders 40 minute workout -Rear Delt Fly 3x20, 15, 10
-Seated Dumbbell Press 4x12,12,10, (failure)
-Dumbbell Lateral Side Raise 4x8-10
-Dumbbell Lateral Front Raise 4x8-10
-Wide-Grip Upright Row 3x10-12
Notes
Thursday Back 40 minute workout -Pullup 3x8-10
-Upright Row 3x8-10
-T-Bar Row 3x8-10
-One-Arm Dumbell Row 3x8-10
-Shrug 3x8-10
Notes
Friday Arm 40 minute workout -Barbell Wall Curl 3x8-10
-Superset: Dip & Diamond Push-Up - 3x10
-Preacher Curl 3x8
-Kneeling Rope Press 4x10
-Wide Grip Bar 3x8-10
Notes
Saturday Off/Light Stretch, Flexibility, Light lift, Cardio Listen to your body, work on areas that you think need extra work