Day 01
Monday
5 Set Superset DB Push-ups: 10-15 reps DB Upright Rows: 10-15 reps
5 Set DB Bent Over Row Superset Palms-down: 8 reps Palms-neutral: 8 reps Palms-up: 8 reps
*25 Bench Dips between each set
5 Set Circuit Narrow Push-ups: 10 reps DB T’s: 10 reps DB Fly’s: 10 reps w/ pause DB Arrows: 10 reps
ABZ: 3-5 Set Superset Ab Wheels: 20 reps Plank on Hands: 30 seconds Plank on Forearms: 30 seconds
CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes) Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)
Day 02
Tuesday
5 Set Circuit: DB Reverse Lunges: 1 minute for max reps Bodyweight Stationary Lunges: 1 minute for max reps Goblet Squats: 1 minute for max reps Bodyweight Squats: 1 minute max reps
Rest 1-2 minutes, then repeat
ABZ: 3-5 Set Superset Russian Twists: 50 reps Weighted Crunches: 25 reps
CONDITIONING: HILL OR INCLINE WALKS 10-20 Minutes
Day 03
Wednesday
4-5 Set Circuit DB Curls: 15 reps DB Reverse Curls: 15 reps DB Skullcrushers: 15 reps DB Elbows-out Press: 15 reps
3 Set Superset DB Hammer Curls: 25 reps Band Pushdowns: 50 reps
ABZ: 3-5 Set Superset Ab Wheels: 20 reps Plank on Hands: 30 seconds Plank on Forearms: 30 seconds
CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes) Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)
Day 04
Thursday
5 Set Circuit: DB Front Rack Lunges: 1 minute for max reps Bodyweight Stationary Lunges: 1 minute for max reps DB Front Squats: 1 minute for max reps DB Stiff Leg Deadlifts: 1 minute max reps
Rest 1-2 minutes, then repeat
ABZ: 3-5 Set Superset Russian Twists: 50 reps Weighted Crunches: 25 reps
CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes) Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)
Day 05
Friday
3 SET SUPERSET Band Pull Aparts: 50 reps Planks: 1 minute Supermans: 15 reps
5 SET SUPERSET Arnold Press: 15 reps Frontal Raises: 15 reps
5 SET SUPERSET Neutral DB Press: 28 Method Lateral Raises: 20 reps
DB Military Press: 50 reps without putting them down
CORE: 3-5 SET SUPERSET Ab Wheels: 15-20 reps Plank on Hands: 30 seconds Plank on Elbows: 30 seconds
CONDITIONING: WALKING LUNGES Beginner: 10-20 minutes walking on Incline (increase incline every 5 minutes) Intermediate: 5-10 minutes Advanced: 400-800 meters (add weight if needed)