I hope this is helpful to someone who is trying to find an exercise.
Exercise A
3x8-10 DB Squat
3x8-10 DB Bench Press
3x8-10 DB One Arm Rows
3x10-12 DB Chest Flyes
3x10-12 DB Curls
Extensions for DB Triceps 3x10-12
Exercise B
Pull-ups 3x6–8 (or however many reps you can manage); if you can perform 3x8, add weight. Do lat pullovers if you are unable to perform pull-ups.
DB Lunge 3x8-10
3x8-10 DB Shoulder Press
Inverted 3x8-10 Rows
DB Romanian 3x8-10 Deadlift
3x10-12 DB Lateral Raises
First Week
Monday: Exercise A
Tuesday is a day off.
Wednesday: Exercise B
Thursday is a day off.
Friday: Exercise A
Saturday: no work
Sunday: off
Second Week
Monday: Exercise B
Tuesday is a day off.
Wednesday: Exercise A
Thursday is a day off.
Friday: Exercise B
Saturday: no work
Sunday: off
Start with simply bodyweight at 3x8 for inverted rows. For every successful 3x10, add 2 pounds using a weighted vest or