Monday: Shoulders
Low Cable Raises – 3 x 10 reps
Upright Rows – 3 x 20 reps
Dumbbell Side Raises – 2 x 12 reps
Side Raise – 4 x 10 reps
Bent Over Rear Fly’s – 4 x 12 reps
Low Cable Side Raises – 2 x 25 reps
Tuesday: Circuit Training
(Each exercise is performed for 1 minute and is followed by 15 seconds rest before moving onto the next exercise. At the end of the series, allow yourself one minute of rest, then go right back into the circuit. Complete the entire circuit 3 times!)
Dumbbell Squat
Dumbbell Squat
Bosu Ball Push Up
Bulgarian Lunge (30 seconds each leg)
Low TRX Row
Jam Ball Slams
Rip Trainer (Rotate & Punch)
Heavy Rope
Jacobs Ladder
Wednesday: Biceps/Triceps
Standing Dumbbell Curls – 3 x 12 reps
Bulgarian Lunge (30 seconds each leg)
Low TRX Row
Jam Ball Slams
Rip Trainer (Rotate & Punch)
Heavy Rope
Jacobs Ladder
Wednesday: Biceps/Triceps
Standing Dumbbell Curls – 3 x 12 reps
Overhead Triceps Extension – 3 x 12 reps
Incline Dumbbell Curls – 3 x 12 reps
Triceps Press Down – 4 x 10 reps
Hammer Curls – 3 x 10 reps
Preloaded Barbell 21’s – 3 x 21 reps
Skull Crushers – 3 x 10 reps
Thursday: Legs
Walking Dumbbell Lunge – 4 x 20
Incline Dumbbell Curls – 3 x 12 reps
Triceps Press Down – 4 x 10 reps
Hammer Curls – 3 x 10 reps
Preloaded Barbell 21’s – 3 x 21 reps
Skull Crushers – 3 x 10 reps
Thursday: Legs
Walking Dumbbell Lunge – 4 x 20
Lying Leg Press – 3 x 12 reps
Stiff-legged Cable Deadlift – 3 x 12 reps
Narrow Stance Squat – 3 x 12 reps
One-legged Prone Hamstring Machine Curl – 4 x 14 reps
Calf Raises – 3 x 12-15 reps
Plyo Box Jumps – 3 x 15 jumps
Friday: Back/Chest
Instead of doing each exercise for a specific number of sets, then moving onto the next exercise, I like to do a timed back and chest workout. Each exercise is done as one set with a specific number of reps back to back, with minimal rest, then repeated for a total of four rounds.
Push-ups – 20 reps (Rest 15 seconds)
Stiff-legged Cable Deadlift – 3 x 12 reps
Narrow Stance Squat – 3 x 12 reps
One-legged Prone Hamstring Machine Curl – 4 x 14 reps
Calf Raises – 3 x 12-15 reps
Plyo Box Jumps – 3 x 15 jumps
Friday: Back/Chest
Instead of doing each exercise for a specific number of sets, then moving onto the next exercise, I like to do a timed back and chest workout. Each exercise is done as one set with a specific number of reps back to back, with minimal rest, then repeated for a total of four rounds.
Push-ups – 20 reps (Rest 15 seconds)
Lat Pulldown – 12 reps (Rest 15 seconds)
Cable Fly’s – 12 reps (Rest 15 seconds)
Bent Over Rows – 12 reps (Rest 15 seconds)
Dumbbell Chest Press – 12 reps (Rest 15 seconds)
Assisted Pull-ups – 10 reps
Rest one minute, then repeat series 3 more times
Saturday: Cardio
This is when I do my long distance run or do a sprint workout followed by stair workout.
Sunday: Rest
Cable Fly’s – 12 reps (Rest 15 seconds)
Bent Over Rows – 12 reps (Rest 15 seconds)
Dumbbell Chest Press – 12 reps (Rest 15 seconds)
Assisted Pull-ups – 10 reps
Rest one minute, then repeat series 3 more times
Saturday: Cardio
This is when I do my long distance run or do a sprint workout followed by stair workout.
Sunday: Rest
Recovery
