Austin shred [RickJamesBitchSlickRickInDaHouse]

Warming up: perform two light sets of the first exercise. The following exercises should not require warming up unless it is a completely different muscle group. 

Diet: 110g protein a day + 5g creatine

Rest: You should workout every other day and have two days of rest between each week.

Intensity and progression: Because of the limited amount of volume (3-workouts per week) going to as close to failure will dramatically improve muscle growth. Additionally I have inputted target rep ranges. Every exercise is best performed in a range of 8-12 reps (except lateral raises). For each workout you should do one of three things:
1.) match the previous benchmark on a workout (lbs. and reps)
2.) perform additional reps
3.) increase the weight 

Example: if you progress to benching 30lbs. for 14 reps, go up in weight. 
You should expect to be able to do 40lbs. for around 8-10 reps.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Tricep Extension (Dumbbell)

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Bent Over Row (Dumbbell)

Skull Crusher (Dumbbell)

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