MBME Week 1, 2, 3

MBME-Week #1

Workout #1

Squat 2 sets of 12 reps at RPE 7

Superset: Bulgarian Split Squats 3 sets of 12 reps (each leg) with Seated Cable Rows 3 sets of 12 reps

Superset: Lunges 3 sets of 12 reps (for each leg) with Hanging Leg raises 3 sets of 15

Workout #2

Regular Bench Press 2 sets of 12 at RPE 7

Superset: Wide grip lat pull downs 3 sets of 12 with Lying dumbbell triceps extensions 3 sets of 12

Superset: Chin-up grip pull downs 3 sets of 12 with Triceps cable push downs 3 sets of 25

Workout #3

Deadlift 2 sets of 8 reps at RPE 7

Superset: Barbell Rows 3 sets 12 with Romanian Deadlifts (RDLs)  3 sets of 12

Superset: Barbell Shrugs 3 sets of 12 with Sit-ups 3 sets of 15

Workout #4

Close Grip Bench Press 2 sets of 10 at RPE of 7

Superset: Dumbbell side laterals 3 sets for 12 with Dumbbell Concentration Curls 3 sets of 12

Superset: Triceps push downs 3 sets of 25 with Face Pulls 3 sets of 25

MBME-Week #2

Workout #5

Squat 2 sets of 12 reps at RPE 9

Superset: Bulgarian Split Squats 3 sets of 12 reps (each leg) with Seated Cable Rows 3 sets of 12 reps

Superset: Lunges 3 sets of 12 reps (for each leg) with Hanging Leg raises 3 sets of 15

Workout #6

Regular Bench Press 2 sets of 12 at RPE 9

Superset: Wide grip lat pull downs 3 sets of 12 with Lying dumbbell triceps extensions 3 sets of 12

Superset: Chin-up grip pull downs 3 sets of 12 with Triceps cable push downs 3 sets of 25

Workout #7

Deadlift 2 sets of 8 reps at RPE 9

Superset: Barbell Rows 3 sets 12 with Romanian Deadlifts (RDLs) 3 sets of 12

Superset: Barbell Shrugs 3 sets of 12 with Sit-ups 3 sets of 15

Workout #8

Close Grip Bench Press 2 sets of 10 at RPE 9

Superset: Dumbbell side laterals 3 sets for 12 with Dumbbell Concentration Curls 3 sets of 12

Superset: Triceps push downs 3 sets of 25 with Face Pulls 3 sets of 25

MBME-Week #3

Workout #9

Squat 2 sets of 10 reps at RPE 7

Superset: Bulgarian Split Squats 3 sets of 12 reps (each leg) with Seated Cable Rows 3 sets of 12 reps

Superset: Lunges 3 sets of 12 reps (for each leg) with Hanging Leg raises 3 sets of 15

Workout #10

Regular Bench Press 2 sets of 10 at RPE 7

Superset: Wide grip lat pull downs 3 sets of 12 with Lying dumbbell triceps extensions 3 sets of 12

Superset: Chin-up grip pull downs 3 sets of 12 with Triceps cable push downs 3 sets of 25

Workout #11

Deadlift 2 sets of 7 reps at RPE 7

Superset: Barbell Rows 3 sets 12 with Romanian Deadlifts (RDLs)  3 sets of 12

Superset: Barbell Shrugs 3 sets of 12 with Sit-ups 3 sets of 15


Workout #12

Close Grip Bench Press 2 sets of 8 at RPE 7

Superset: Dumbbell side laterals 3 sets for 12 with Dumbbell Concentration Curls 3 sets of 12

Superset: Triceps push downs 3 sets of 25 with Face Pulls 3 sets of 25