Day 01
Monday
ELEVATED CORE WARMUP: TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
5 SETS
Wide Grip Pull-ups: To Failure if available
Band Pulldowns: 20 reps if not 1-Arm Rows: 25 reps Banded Arrows: 20 reps
5 SETS
Chin-Ups: To Failure if available
Band Pulldowns (under grip): 20 reps if not Stiff Arm Band Pulldowns: 20 reps
5 SETS
V-Bar Pull-ups (hands interlocked like seated row bar): To Failure if available
Band Pulldowns (hands interlocked like a seated row bar) 20 if not
Seated Band Rows: 30 reps
DB Shrugs: 30 reps
ABS: 3-5 SETS
Weighted Crunches: 25 reps Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
Day 02
Tuesday
ELEVATED CORE WARMUP: TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
UPPER BACK WARMUP: 4 SETS
DBShrugs: 30 regular reps Banded Arrows: 30 regular reps
INCLINE BENCH PRESS - INCLINE PRIORITY
In between pressing do something for upper back for 20 reps - DB Shrugs, Banded Face Pulls, Banded Arrows, Band Pull Aparts
Week 1: 30-30-30-30-50 reps Week 2: 50-40-30-20-10 reps Week 3: 30-30-30-30-50 reps Week 4: 50-40-30-20-10 reps
FLAT DB – SECONDARY
Week 1: 5x35 reps Week 2: 5x25 reps Week 3: 5x20 reps Week 4: 5x15 reps
QUAD-SET KILLA: 5 SETS
DB Skulls: 25 reps Bench Dips: 15 reps Overhead Band from Bottom Extensions: 25 reps Band Pushdowns: 20 regular, 20 1/4 reps
ABS: 3-5 SETS
Weighted Crunches: 25 reps Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
Day 03
Wednesday
ELEVATED CORE WARMUP: TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
BODYBUILDING LEG PUMP: 5 SETS
Leg Extensions with Ankle Weights: 30 reps Slant Board or Super Deep Heel Elevated Squats: 20 reps
3-5 SETS
Band Hamstring Curls or Hammy Strap: 10-20 reps Stiff Leg DB Deadlifts: 20 reps
ABS: 3-5 SETS
Weighted Crunches: 25 reps Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
Day 04
Thursday
ELEVATED CORE WARMUP: TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
5 SETS
Incline DB Bench: 25 reps Pull-ups: 1-12 reps or Band Pulldowns: 25 reps Banded Arrows: 20 reps
5 SETS
Flat Bench Press: 25 reps Chin-ups: 1-12 reps or Band Pulldowns: 25 reps Banded Arrows: 20 reps
5 SETS
Dumbbell Pullover: 15 reps Full Dips or Bench Dips: 15 reps
5 SETS
Band Flys: 20 reps Push-ups: 20 reps
ABS: 3-5 SETS
Weighted Crunches: 25 reps Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
Day 05
Friday
ELEVATED CORE WARMUP: TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
5 SET TRI-SET WARMUP PUMP
Band Pushdowns: 50 reps
Band Curls (from top): 25 reps
Rep Progression DB Curls - Regular & Hammer: 5/6 reps
5 SET TRI-SET THICKNESS
'Band Pushdowns: 20 reps, then 20 1/4 pump reps Incline DB Curls: 8 reps per arms, 5-10 second twist, then 4 more reps Close/Med/Wide Straight DB Curls: 8 reps each
5 SET TRI-SET POLISH
Overhead Band Extensions: 20-30 reps Reverse-grip DB Curls: 20-30 reps Bench Dips: 30 reps
ABS: 3-5 SETS
Weighted Crunches: 25 reps Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
Day 06
Saturday
ELEVATED CORE WARMUP: TIME FRAME TRAINING Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes Weighted Bicycle Crunches: Max Reps in 1 minute Deadlifts: Max Reps in 3 minutes Supermans: Max Reps in 2 minutes
SHOULDER PRESS WORK
Week 1: Military Press: 30-30-30-30-50 reps Week 2: Arnold Press: 50-40-30-20-10 reps Week 3: Arnold Press: 30-30-30-30-50 reps Week 4: Military Press: 50-40-30-20-10 reps
5 SETS
Rep Progression Lateral & Frontal Raises: 10 reps Band Face Pulls: 25 reps Band Laterals: 15 reps per side
5 SETS
Lying Side Laterals: 12-15 reps DB Shrugs: 25 reps Banded Arrows: 20 reps
ABS: 3-5 SETS
Weighted Crunches: 25 reps Straight Leg Lifts: 10 reps Knee-ups: 20 reps Ab Wheels: 10-20 reps
WALKING LUNGES
400-800 meters
Day 07
Sunday
WALKING LUNGES
WALKING LUNGES
WALKING LUNGES
400-800 meters