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Recharge ⚡
06/02 - 06/08
Adam Wolfe
June 08, 2025
The correct mentality: “You don’t lose momentum by resting, you build power for the next push.”
Strategic holiday 😉 It’ll prevent possible burnout and to be honest I’m so excited to get back to work…
We bought a remote control video camera to keep an eye on Melly so we were basically hanging out with her the whole time 🤣 Had my dad go check on her twice a day to make sure she was okay and little girl is an absolute social butterfly. First time meeting my Dad he said she was just cuddling up to him and playing lol. Anyone robbing my house will make a furry friend in the process just sayin…
This week’s routine 💪: Remember, think progressive overload. As the sets progress - we increase the weight and go to failure if need be. Get the most out of your reps. This will optimize your muscle growth. We lift with intent!
Monday - Rest |
|---|
Tuesday - Shoulders | High rep | |
|---|---|---|
Lateral raises (dumbbell) | 3X15,12,10 | Failed on 10 rep of last set |
Front raises (dumbbell) | 3×15,12,12 | |
Landmine press | 4×12,12,12,10 each arm | |
Upright rows (smith machine) | 3×15,12,12 | |
Shrugs (smith machine) | 4X15,15,12,12 | Go heavy |
This is just the start.
The rest of the week is where the magic happens — This is exactly what I did for the week 👇
Monday - Rest
Tuesday - Shoulders
Wednesday - Back & Cardio
Thursday - Legs (Quads)
Friday - Off
Saturday - Biceps & Triceps
Sunday - Legs (Hammy) & steps
If you’re serious about staying consistent and want the full plan every week, you can unlock all training days (plus my weekly diet overview) for the price of one protein shake:
Sub before 6 pm today to receive this specific weeks split, if not you’ll just receive the welcome week program and then every Sunday from here on out - you’ll get a full week program.
Show up with intention. I’ll handle the rest.
– Adam