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Last Updated on January 7, 2021
Monday: Quads & Calves
- Front Squats heels elevated: 4 sets 15, 12, 10, 10
- Leg Press feet close & low: 4 sets 10-12 reps
- Barbell Walking Lunges: 4 sets 10 reps each leg
- Dumbbell Deficit Bulgarian Split Squat: 4 sets 10-12 reps each leg
- Sled Pull: 10 meters 4 sets
- Sled Pull: 10 meters 4 sets
- Leg Extension feet plantar flexed: 10 reps slow & 10 fast 4 sets
- Leg Press Calf Raise: 4 sets toes straight, toes out, toes in 10-10-10 reps
Tuesday: Shoulders & Arms
Giant set 4 set
- Barbell Shoulder Press: x 10 reps
- Dumbbell Lateral Raise: x 12 reps
- Bent Over Rear Delt Raise: x 15 reps
- Incline Lying Dumbbell Front Raise: x 20 reps
- B1 Cable Hammer Curls: 4 sets 15 reps
- B2 Tricep Dips: 4 sets 15 reps
- C1 Barbell Curls: 21’s 4 sets
- C2 Tricep Pushdown: 4 sets 15 reps
Wednesday
- Cardio either 20 minutes of Boxing / Tabata / HIT & Abs
Ab Circuit 10 reps of each
- Hanging garhammers
- Hanging Leg Raises
- Hanging Side Knee Raises
- Swiss ball Pikes
- Weighted V Ups
Thursday: Hamstrings/Glutes/Calves
- Barbell Squat: 4 sets 12-15 reps
- Standing Leg Curl, Foot turned in: 4 sets 8-12 reps each leg
- Barbell Romanian Deadlift: 4 sets 10-12 reps
- Glute-Ham Raise: 4 sets 10-12 reps
- Barbell Hip Thrust: 4 sets 10, 8, 6, 15
- Goblet Squat: 4 sets 10-12 reps
- Good Morning narrow stance: 10-12 reps
- Standing Calf Raise Machine, Toes Out: 4 sets 10-12 reps
- Seated Calf Raise, Toes In: 4 sets 15-20 reps
Friday: Back & Biceps
Warm-up using stability ball: Hyperextensions 3 sets 15 reps s/s with
- Supermans: 3 sets 15 reps
Giant set 4 sets of
- Chinups: 6-8 reps
- Front wide grip lat pull down: 10-12 reps
- Narrow Neutral Grip Lat pull down: 10-12 reps
- Underhand grip Seated Row: 10-12 reps
- Straight arm pull down: 10-12 reps
Giant Set 4 sets of
- EZ bar reverse curls: 10 reps
- Barbell preacher curls: 12 reps
- Cable hammer rope curls: 15 reps
- Incline Dumbbell curls: 20 reps
Saturday: Polymetrics & Abs
Repeat circuit 5 times
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