Workout routine designed by David Barouche, Miami Beach physical therapist to the stars.

Stretching

Lower:
Upper:

Weights (3 sets each exercise; do abs as the rest between sets and between exercises):

1 PULL DAY

1. Pull-ups / Lat pull downs (nipples up)
Up(Athlean):
or
Up(BrightSide):
Down(Athlean):

(lats; also: teres, infraspinatus, pecs)

2. Unilateral Lat rows
Athlean:
or
Cable:

(lats)

3. Seated cable row
Cross-cable:
or
Herman-seated:

(lats, rhomboids, trapezius)

4. Biceps
Athlean-high-cable:

2 PUSH DAY

1. Bench press
Athlean:

(pecs; also: anterior deltoids, triceps, lats)

2. Dumbbell chest press
Herman:

(pecs; also anterior and lateral deltoids, and triceps)

3. Pullovers
Herman:
but first
warmup:

(pecs; also lats, triceps, abs)

4. Tricep pull-downs
Herman:

3 SQUAT (glute) DAY

1. Traveling lunges dumbbells
Herman:
Knee must be over ankle, not further, and slightly outside laterally
(quads, glutes, soleus, gastrocnemius)

2. Squats with Smith machine/ goblet squats
Cable:

(quads, adductor magnus, glutes)

3. Deadlifts straight leg or bent
Amanda:

(glutes; also: quads, adductor, hamstrings, soleus)

4. Calves
Herman:

4 PRESS DAY

1. Shoulder press
Herman:

(deltoid)

2. Shoulder flys
Athlean:

(lateral deltoid)

3. Cable unilateral leaning fly
Athlean-cable:

4. Upright row
Holly:

5. Shrugs
Cable:
Herman-dumbells:

(upper trapezius)

6. Extra: barbell press
Athlean:
(Shoulders (Medial and Anterior Deltoids); Upper Traps; Upper Pecs; Tripcase; Scapular Stabilizers; Abdominals and Erectors)

Back Focus with dumbbells (squeeze traps at all times)

1. Shrugs

Herman:

(upper trapezius)

2. Shoulder press 4-phase: square, up, rotate dumbbells to parallel, down-forward, open to square

Herman:

(deltoid)

3. Y-arms (V) prone on incline bench

CP:

(low traps)

4. Open arms prone on incline bench: Reverse Dumbbell Flys

RealJock:
HowCast:

(rear delts)

5. Standing in front 90-degrees and up-above head

Gaurav:

6. Reverse flys standing: Bending, widely open arms

HowCast:

7. Row, Dumbbell Chest-Supported Row (Wide Grip)

Jen:

Extras

1. Single arm cable shrug (stand close to cable base, pull facing cable and also w back to cable)

Athelean:

2. Light barbell lift for hamstrings and lower back

BrightSide:

3. Squat Bench lounges glutes&hamstrings (knee straight, aligned with outer edge of foot, butt protruded, shin stays vertical)

Athlean: