Workout Routines

Transformation Tuesday: The unemployment bounceback workout plan

When Josh Whiting hit tough times, he responded by discovering his ultimate passion: bodybuilding.

Transformation Tuesday: The unemployment bounceback workout plan
Duration 45
Exercises 9
Equipment Yes

Like many people, Josh Whiting has endured unemployment.

With every uneventful passing hour, Whiting realized he needed an outlet for his spare energy. To help curb his restlessness, he started with at-home workouts, which quickly manifested into hitting the gym for a couple of hours each day. And even as the tide turned for the better and Whiting began working again, his love for working out only grew.

Now, pumping iron on the regular is a major cornerstone of Whiting's life. He's heavily involved in the bodybuilding community, aspires to pursue aggressive competition, and plans to stack even more rock-solid muscle on top of the 10–12 lbs he's already added.

In this week’s Transformation Tuesday interview, Whiting opens up about the challenges of unemployment, discovering the gym, his favorite training style, and just how important diet is to driving a physique to a competitive level.

Follow Whiting on Instagram (@mrjoshuawhiting). If you've got an interesting transformation story, we want to here it. Follow and DM Mike Simone on Instagram (@mike_simone).

Check out Whiting's current muscle-building chest and triceps split below.

Transformation Tuesday: The unemployment bounce-back workout Chest and triceps

Exercise 1A.

Neutral-Grip Incline Press You'll need: Bench How to
Neutral-Grip Incline Press thumbnail
5 sets
25 reps
-- rest

Exercise 1B.

Close-Grip Pushup You'll need: Medicine Ball How to
Close-Grip Pushup  thumbnail
5 sets
40 reps
-- rest

Exercise 2A.

Decline Bench Press You'll need: Bench How to
How to do a Decline Bench Press thumbnail
5 sets
25 reps
-- rest

Exercise 2B.

Feet-Elevated Pushup You'll need: Bench How to
exercise image placeholder
5 sets
40 reps
-- rest
Perform this exercise with a close grip.

Exercise 3A.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
25 reps
-- rest

Exercise 3B.

Wide-Grip Pushup You'll need: No Equipment How to
Pushup thumbnail
5 sets
40 reps
-- rest

Exercise 4A.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
5 sets
10 reps
-- rest

Exercise 4B.

Pullover/Triceps Extension You'll need: Barbell How to
Pullover/Triceps Extension  thumbnail
5 sets
10 reps
-- rest

Exercise 5.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
5 sets
25 reps
-- rest
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