Day 01
Monday
CHEST & BACK
CHEST & BACK
10 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Incline Dumbbell Bench Press: 15-20 reps
Wide Grip Pull-ups: 5-10 reps OR Band Pulldowns: 10-20 reps
10 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Flat Dumbbell Bench Press: 15-20 reps Chin-ups: 5-10 reps OR Underhand Band Pulldowns: 10-20 reps
10 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Flat Fly: 12-15 reps Dumbbell Pullovers: 12-15 reps
Day 02
Tuesday
SHOULDERS & ARMS
SHOULDERS & ARMS
8 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Military Press: 15 reps Lateral Raises: 15 reps
8 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Dumbbell Curls: 20 reps Hammer Curls: 15 reps
8 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Dumbbell Skullcrushers: 15 reps Band Pushdowns: 12-15 reps
6 MINUTES
Upright Rows: 100 reps Forearm Curls: 100 reps Band Overhead Extensions: 100 reps
Day 03
Wednesday
LEGS
LEGS
10 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Dumbbell Squats: 12-15 reps Dumbbell Step-ups: 12-15 reps
10 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Stiff Leg Deadlifts: 15 reps Band Hamstring Curls: 12 reps in between
10 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Single Leg Squats on Bench: 8 reps Plyo Split Leg: 8 reps
Day 04
Thursday
CHEST & BACK
CHEST & BACK
10 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Incline Dumbbell Bench Press: 15-20 reps
Wide Grip Pull-ups: 5-10 reps OR Band Pulldowns: 10-20 reps
10 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Flat Dumbbell Bench Press: 15-20 reps Chin-ups: 5-10 reps OR Underhand Band Pulldowns: 10-20 reps
10 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Flat Fly: 12-15 reps Dumbbell Pullovers: 12-15 reps
Day 05
Friday
SHOULDERS & ARMS
SHOULDERS & ARMS
8 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Arnold Press: 12-15 reps Lateral Raises: 8-12 reps
8 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Band Curls: 20 reps Hammer Curls: 20 reps
8 MINUTE AMRAP
AMRAP: As Many Rounds As Possible
Band Pushdowns: 20 reps Bench Dips: 15 reps
100 reps frontals
6 MINUTES
Crossbody Hammer Curls: 100 reps Kickbacks: 100 reps