Monday: Legs
BB Squats 5×8-12 (superset)
Pre-Loaded BB Hip Thrusts x25
Bosu Ball Squats x20
Stiff-Legged Deadlifts 5×8-12 (superset)
Plie Squats Holding DB x20
Kneeling Glute Kickbacks x20 each leg
Prone Machine Leg Curls 4×12-15 (superset)
Pop Squats or Bosu Ball Squats x20
Ball Leg Curls x15 each leg
Kneeling Leg Curls (superset)
Machine Glute Kickbacks x15 each leg
Bosu Ball Squats x25
Leg Extensions 3×8-12 (superset)
Walking Lunges 3×8-12
Crunches x25
Calves – on Leg Press Machine 3×8-12 (superset)
Cable Crunches x25
Bosu Ball Squats x25
Tuesday: Shoulders
Seated DB Shoulder Press 3×8-12 (superset)
Standing Reverse DB Fly’s 3×8-12
Handstand Plank (against wall) x30 seconds
Machine Shoulder Press 3×8-12 (superset)
Cable Face Pulls 3×8-12
DB Side Bends 3×8-12
Single Arm Reverse Cable Fly’s 3×8-12 (superset)
BB Front Raises 3×8-12
DB Lateral Raises 3×8-12
DB Bent Arm Lateral Raises 3×8-12 (superset)
Bicycle Crunches x25
Roman Chair Leg Raises x25
Wednesday: Back/Arms
Chin-ups 3×8-12
Wide Grip Lat Pulldowns 3×8-12 (superset)
Double Grasp DB Row 3×8-12
Seated Cable Row 3×8-12 (superset)
Pre-Loaded BB Row 3×8-12
Single Arm DB Row 3×8-12 (superset)
Pre-Loaded BB Curls 3×8-12
Cable Curls 3×8-12 (superset)
Standing Overhead DB Tricep Extensions 3×8-12
Machine Tricep Extensions 3×8-12 (superset)
Concentration Curls 3×8-12
Core Training 3×8-12
Thursday: Recovery
Rest day
Friday: Legs
BB Squats 5×8-12 (superset)
Pre-Loaded BB Hip Thrusts x25
Bosu Ball Squats x20
Stiff-Legged Deadlifts 5×8-12 (superset)
Plie Squats Holding DB x20
Kneeling Glute Kickbacks x20 each leg
Prone Machine Leg Curls 4×12-15 (superset)
Pop Squats or Bosu Ball Squats x20
Ball Leg Curls x15 each leg
Kneeling Leg Curls (superset)
Machine Glute Kickbacks x15 each leg
Bosu Ball Squats x25
Leg Extensions 3×8-12 (superset)
Walking Lunges 3×8-12
Crunches x25
Calves – on Leg Press Machine 3×8-12 (superset)
Cable Crunches x25
Bosu Ball Squats x25
Saturday: Shoulders
Seated DB Shoulder Press 3×8-12 (superset)
Standing Reverse DB Fly’s 3×8-12
Handstand Plank (against wall) x30 seconds
Machine Shoulder Press 3×8-12 (superset)
Cable Face Pulls 3×8-12
DB Side Bends 3×8-12
Single Arm Reverse Cable Fly’s 3×8-12 (superset)
BB Front Raises 3×8-12
DB Lateral Raises 3×8-12
DB Bent Arm Lateral Raises 3×8-12 (superset)
Bicycle Crunches x25
Roman Chair Leg Raises x25
Sunday: Back/Arms
Chin-ups 3×8-12
Wide Grip Lat Pulldowns 3×8-12 (superset)
Double Grasp DB Row 3×8-12
Seated Cable Row 3×8-12 (superset)
Pre-Loaded BB Row 3×8-12
Single Arm DB Row 3×8-12 (superset)
Pre-Loaded BB Curls 3×8-12
Cable Curls 3×8-12 (superset)
Standing Overhead DB Tricep Extensions 3×8-12
Machine Tricep Extensions 3×8-12 (superset)
Concentration Curls 3×8-12
Core Training 3×8-12