Joel Lerner
Fitness plan
Day 1 (Back + Bicep)
Deadlifts
Sets
Reps
5
4-5
Bicep
dumbbell
curls
Sets
5
Bent over
rows
5
4-5
Bicep
Barbell
curls
5
Reps
5
5
Bent over
reverse flies
5
4-5
hammer
curls
5
5
Day 2 (Legs)
Squat
Sets
Reps
Sets
Reps
4
8-12
Weighted
Lunges
5
4-5
Calf Raises (On
Stairs)
5
5
Cardio (Bike
Box Jumps
/run)
20-30 mins
N/A
3
10
Day 3 (Chest + Tricept)
Bench Press
Dumbell
Bench Press
Incline
Bench
(Dumbell/
bar)
Sets
Reps
5
4-5
Sets
5
5
4-5
Tricep push
ups
(military)
3
Reps
5
20
Close grip
bench press
5
5
Over head
tricept
extension
5
5
Day 4 (Shoulders + abs)
Sets
Reps
Lateral
shoulder
raises
5
5
plank
Shoulder
press
Shoulder
shrugs
(dumbell/ bar)
5
4-5
Knee raises
5
5
sit ups
Crunches
(Weighted)
Sets
3
3
4
Reps
45sec
10-20
30
Goal
Build Muscle Mass
Chest: Max Bench
Back: Max Deadlift
Legs: Max Squat 8-12 reps
4
30
Test 1 rep max every few
workouts to track
progress