Get hench in 5
There is some research suggesting that 1 set per body part is as effective for strength gains, as 3 sets.
make sure you warm up – get a sweat on
Do each set with perfect technique – fail between 6 and 12 reps. If you can do 12 reps easily, you need to increase resistance
The Griffiths Protocol
Warm up – 30 bodyweight squats, 30 arm circles, 2 warm up sets with light weight
Shoulder Bodybuilding Workout
Equipment – resistance bands, wrist weight
1 set – standard shoulder press x max reps
1 set – negative reps x max reps
1 set – explosive squats and press x 12 reps
Chest Workout
Warm up
1 set of press ups x max reps
1 set of plyometric clap press ups x 6 reps
Back workout
1 set of chin ups x max reps
1 set of negative chin ups x 8 reps
1 set of explosive chin ups x 8 reps