Joseph Villasenor Phoenix Arizona suggests performing only one set for each of the below exercises on your first day of training. After that he says, “Perform the workout three days a week for four weeks, resting at least one day between each session.
1.Pushup
Sets: 2
Reps: 12-15
Rest: 30 sec.
2. Three-point dumbell row
Sets: 2
Reps: 12 (each arm)
Rest: 30 sec.
3. Front squat
Sets: 2-3
Reps: 8
Rest: 60 seco.
4. Single-leg bridge
Sets: 2
Reps: 12
Rest: 30 sec.
5. Dumbbell pullover
Sets: 2
Reps: 12
Rest: 30 sec.
6. Plank
Sets: 1-2
Reps: Hold for 60 seconds
Rest: 60 sec.
