Day 01
Monday
POSTERIOR AND CORE WARMUP: 3 SETS
Weighted Crunches: 30 reps Deadlifts: 30 reps Bridge: 1-2 minute
3 SET SUPERSET
3 Placement PUSH-UPS Close – Medium – Wide 5-15 reps each depending on level
Double Arm Dumbbell Row: 50 reps
5 SET SUPERSET
Incline Press: 20 reps Flat Bench Press: 20 reps Dumbbell Press & Squeeze Lying Flat: 15 reps
5 SET TRI-SET
Elbows Out 1 Arm Rows: 15 reps Chest Flys: 15 reps
CONDITIONING
Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline (If you're lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 02
Tuesday
3-5 SET SUPERSET
Push-ups: 20 reps Winding Rows: 20 reps Military Press: 20 reps
3-5 SET SUPERSET
Winding Bicep Curls: 20 reps Winding DB Skulls: 20 reps Hammer Frontals: 20 reps
3 -5 SET SUPERSET
Flat Chest Press: 20 reps Incline Press: 20 reps Pushups: 20 reps
3-5 SET SUPERSET
Winding Rows: 20 reps Row Isometrics: 1 minute ISO Alternating Rows: 20 reps
2-3 SET SUPERSET
Weighted Crunches: 25 reps Stiff Leg Deadlifts: 20 reps
CONDITIONING
Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline (If you're lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 03
Wednesday
4 SET SUPERSET
Squats: 30-50 reps (depends on level) *Bodyweight or put dumbbells on your shoulders
Good Mornings: 15-20 reps (weight behind neck)
3 SETS
5 MINUTE STIFF LEG DEADLIFTS Feet Super Close Together: 1 minute Feet Closer than Shoulder-width: 1 minute Shoulder-width: 1 minute Feet Pointed Straight: 1 minute Sumo Toes Out: 1 minute
5 SET SUPERSET
Weighted Crunches: 25 reps Bridge: 30 seconds
CONDITIONING
Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline (If you're lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 04
Thursday
3 SET SUPERSET UPPER & LOWER BACK WARMUP
Dumbell Shrugs: 50 reps Stiff Leg Deadlifts: 50 reps
5 SET SUPERSET
Flat DB Bench Press: 20 reps Push-ups: 10-20 reps
5 SET SUPERSET
Winding Incline Press: 10-20 reps Pushups 10-20 reps
2-3X THROUGH
DB Bent Over Row (palms down): 20 reps Incline DB Fly: 20 reps Push-ups: 10-20 reps DB Bent Over Row (palms up): 20 reps Regular Fly: 20 reps Pushups: 20 reps
5-6 SET SUPERSET
Ab Wheels: 15-20 reps Plank (hands or elbows): 30 seconds *No Rest
CONDITIONING
Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline (If you're lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 05
Friday
300 Shoulder Killer
Arnold Press: 100 reps Standing Arrows: 100 reps Lateral Raises: 100 reps
28 METHOD: 5 SETS
Dumbbell Curls 2 Way Kickbacks Rep Progression: 6 reps each way
5 SET SUPERSET
Dips: 10-20 reps Concentration Curls: 20 reps
5 SETS EACH
Weighted Crunches: 25 reps Stiff Leg Deadlifts: 20 reps
CONDITIONING
Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline (If you're lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 06
Saturday
CONDITIONING
Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline (If you're lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800
Day 07
Sunday
CONDITIONING
Advanced 400-800 meters Intermediate 5-10 minutes of lunges Beginner to Intermediate- 10-20 minutes walking on incline (If you're lunging for time most people take about 15 minutes to finish 400 & 30 minutes to finish 800