Day 01
Monday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds
5 SET SUPERSET
Push-ups (regular hand placement ): 1 minute max reps DB Bench Press :1 minute max reps
5 SET SUPERSET
Bodyweight Rows or Pull-ups : 1 minute max reps DB Alternating Rows: 1 minute max reps
2-3 SET BLOWOUT SUPERSET
DB Bench Flat Fly: 25 reps ISO Underhand Rows: 20 reps Incline DB Fly: 25 reps Regular Double ISO Rows: 1 minute
CORE: 10 SETS
Ab Wheels: 10 reps Weighted Crunches: 10 reps
CONDITIONING
Walking Lunges 17 minutes Bodyweight to additional 10-20 lbs
Day 02
Tuesday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds
5 SET SUPERSET - SUPERSET REPS & ISO
Military Press - 30 reps, 30 seconds ISO at top DB Lateral - 30 reps, 30 seconds ISO at top
5 SET SUPERSET - SUPERSET REPS & ISO
DB Curls - 30 reps, 30 seconds ISO at top DB Skulls to Nose - 30 reps, 30 seconds ISO at top
5 SET SUPERSET - SUPERSET REPS & ISO
Hammer Curls - 30 reps, 30 seconds ISO at top DB Kickbacks - 30 reps, 30 seconds ISO at top
CORE: 10 SETS
Ab Wheels: 10 reps Weighted Crunches: 10 reps
CONDITIONING
Walking Lunges 17 minutes Bodyweight to additional 10-20 lbs
Day 03
Wednesday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds
5 SET SUPERSET - SUPERSET REPS & ISO
Deep Body Squat - 30 reps, 30 seconds ISO at top Hip Raises Fire Hydrant - 30 reps, 30 seconds ISO at top
5-WAY DEADLIFTS
15 reps each way for 1-2 sets
Stiff Legs - close stance Stiff Legs - medium Stiff Legs - shoulder width Stiff Legs - sumo toes forwards Stiff Legs - sumo toes out
ISOMETRIC LUNGES: 5 SETS
:20 high lunge :20 medium height :20 knee just above ground
CORE: 10 SETS
Ab Wheels: 10 reps Weighted Crunches: 10 reps
CONDITIONING
Walking Lunges 17 minutes Bodyweight to additional 10-20 lbs
Day 04
Thursday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds
5 SET SUPERSET - SUPERSET REPS & ISO
Incline DB Press - 30 reps, 30 seconds ISO 1/2 way down DB Shrug - 30 reps, 30 seconds ISO at top
5 SET SUPERSET - SUPERSET REPS & ISO
DB Bench Press - 30 reps, 30 seconds ISO 1/2 way down DB Upright Row - 30 reps, 30 seconds ISO 1/2 way down DB flat fly -20 reps ISO 10 seconds 1/2 way down
TFT
Max Push-ups in 3 minutes
CORE: 10 SETS
Ab Wheels: 10 reps Weighted Crunches: 10 reps
CONDITIONING
Walking Lunges 17 minutes Bodyweight to additional 10-20 lbs
Day 05
Friday
ELEVATED CORE WARMUP - TIME FRAME TRAINING
Weighted Crunches: Max reps in 3 minutes Weighted Bicycle Crunches: Max reps in 1 minute Stiff Leg Deadlifts - Right Leg - 1 minute max reps Stiff Leg Deadlifts - Left Leg - 1 minute max reps Stiff Leg Deadlifts - Both - 1 minute max reps Superman Reps: 1 minute Superman Hold: 30 seconds
6-SET SUPERSET
DB Regular Curls: 20 reps Hammer Curls: 20 reps Twist Curls: 20 reps Reverse Curls: 20 reps Wrist Curls: 20 reps Concentration Curls: 20 reps
6-SET SUPERSET
DB Skulls: 20 reps Kick with Twist: 20 reps Twist Skulls: 20 reps Elbow-out Press: 20 reps Bench Dips: 20 reps Band Pushdowns or Elbows-out Neck Press: 20 reps
CORE: 10 SETS
Ab Wheels: 10 reps Weighted Crunches: 10 reps
CONDITIONING
Walking Lunges 17 minutes Bodyweight to additional 10-20 lbs