Monday: Quads/ Calves
Front Squats heels elevated: 4 sets 15, 12, 10, 10
Leg Press feet close & low: 4 sets 10-12 reps
Barbell Walking Lunges: 4 sets 10 reps each leg
Dumbbell Deficit Bulgarian Split Squat: 4 sets 10-12 reps each leg
Sled Pull: 10 meters 4 sets
Leg Extension feet plantar flexed: 10 reps slow & 10 fast 4 sets
Leg Press Calf Raise: 4 sets toes straight, toes out, toes in 10-10-10 reps
Tuesday: Shoulders/ Arms
Tuesday: Shoulders/ Arms
Giant set 4 set
Barbell Shoulder Press: x 10 reps
Dumbbell Lateral Raise: x 12 reps
Bent Over Rear Delt Raise: x 15 reps
Incline Lying Dumbbell Front Raise: x 20 reps
B1 Cable Hammer Curls: 4 sets 15 reps
B2 Tricep Dips: 4 sets 15 reps
C1 Barbell Curls: 21’s 4 sets
C2 Tricep Pushdown: 4 sets 15 reps
Barbell Shoulder Press: x 10 reps
Dumbbell Lateral Raise: x 12 reps
Bent Over Rear Delt Raise: x 15 reps
Incline Lying Dumbbell Front Raise: x 20 reps
B1 Cable Hammer Curls: 4 sets 15 reps
B2 Tricep Dips: 4 sets 15 reps
C1 Barbell Curls: 21’s 4 sets
C2 Tricep Pushdown: 4 sets 15 reps
Wednesday:
Cardio either 20 minutes of Boxing / Tabata / HIT & Abs
Ab Circuit: 10 reps of each
Hanging garhammers
Hanging Leg Raises
Hanging Side Knee Raises
Swiss ball Pikes
Weighted V Ups
Thursday: Hamstrings/ Glute/ Calves
Barbell Squat: 4 sets 12-15 reps
Standing Leg Curl, Foot turned in: 4 sets 8-12 reps each leg
Barbell Romanian Deadlift: 4 sets 10-12 reps
Glute-Ham Raise: 4 sets 10-12 reps
Barbell Hip Thrust: 4 sets 10, 8, 6, 15
Goblet Squat: 4 sets 10-12 reps
Good Morning narrow stance: 10-12 reps
Standing Calf Raise Machine, Toes Out: 4 sets 10-12 reps
Seated Calf Raise, Toes In: 4 sets 15-20 reps
Barbell Romanian Deadlift: 4 sets 10-12 reps
Glute-Ham Raise: 4 sets 10-12 reps
Barbell Hip Thrust: 4 sets 10, 8, 6, 15
Goblet Squat: 4 sets 10-12 reps
Good Morning narrow stance: 10-12 reps
Standing Calf Raise Machine, Toes Out: 4 sets 10-12 reps
Seated Calf Raise, Toes In: 4 sets 15-20 reps
Friday: Back Biceps
Warm-up using stability ball: Hyperextensions 3 sets 15 reps s/s with
Supermans: 3 sets 15 reps
Giant set 4 sets of
Chinups: 6-8 reps
Front wide grip lat pull down: 10-12 reps
Narrow Neutral Grip Lat pull down: 10-12 reps
Underhand grip Seated Row: 10-12 reps
Giant set 4 sets of
Chinups: 6-8 reps
Front wide grip lat pull down: 10-12 reps
Narrow Neutral Grip Lat pull down: 10-12 reps
Underhand grip Seated Row: 10-12 reps
Straight arm pull down: 10-12 reps
Giant Set 4 sets of
EZ bar reverse curls: 10 reps
Barbell preacher curls: 12 reps
Cable hammer rope curls: 15 reps
Incline Dumbbell curls: 20 reps
Saturday: Plyometrics, Abs
Repeat circuit 5 times
Box Jumps: 20 reps
Pop Squats: 15 reps
Step Ups: 12 each leg
Switch Jump Lunges: 10 each leg
Single Leg Hip Raise: 10 each leg
Skipping 1 minute
TRX Ab Circuit 10 reps of each repeat 4 times
Plank: 1 minute hold
Mountain climbers: 20 reps each leg
Reverse crunch from plank position: 15 reps
Plank knees to chest: 12 reps
Plank Pikes: 10 reps
Pop Squats: 15 reps
Step Ups: 12 each leg
Switch Jump Lunges: 10 each leg
Single Leg Hip Raise: 10 each leg
Skipping 1 minute
TRX Ab Circuit 10 reps of each repeat 4 times
Plank: 1 minute hold
Mountain climbers: 20 reps each leg
Reverse crunch from plank position: 15 reps
Plank knees to chest: 12 reps
Plank Pikes: 10 reps
Sunday
Active Rest Day - Beach walk / rollerblading / bike ride
