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Last Updated on January 7, 2021
Monday: Legs & Glutes
Squats (Deep) 8 – 12 reps x 4 sets
Cable Kickbacks 8 – 12 reps x 4 sets
Buttblaster (Smith) 8 – 12 reps x 4 sets
Legpress 15 reps x 4 sets
SUPERSET 8 – 12 reps x 4 sets
Leg extension
Leg curls
Kickbacks (All the way up and half way up) 10 reps x 4 sets
Tuesday: Back & Abs
Pullups with assistance 8 – 12 reps x 4 sets
Lat Pulldown wide grip 8 – 12 reps x 4 sets
Pulldown close grip 8 – 12 reps x 4 sets
seated cable row 8 – 12 reps x 4 sets
T-bar row 8 – 12 reps x 4 sets
straight arm pulldown 8 – 12 reps x 4 sets
SUPERSET 15 reps x 4
Cable crunches
Hyperextensions
sit ups in declined bench 15 reps x 4 sets
sit ups with medicine ball (slowly down) 10 reps x 4 sets
Wednesday: Plyometrics and Hamstrings
Plyo Box jumping:
Jump without a running start 5 x 2, 3 x 2, 1 x 2
Jump without a running start from a bench 5 x 2,3 x 2,1 x 2
jump on one foot without a running start 5 x 2, 3 x 2,1 x 2
Explosive box jumping between boxes (2 – 3 boxes) 5 x 4
Hamstring Hyperextensions 15 x 4 sets
Light Stiffed leg deadlift 15×4 sets
Leg curls 8 – 12 x 4 sets
Thursday: Shoulders & Arms
Side lateral raise 10 reps x 4 sets
Seated dumbbell press 10 reps x 4 sets
Cable row rear-delt rows 10 reps x 4 sets
lever shoulder press 10 x 4 sets
Superset 10 reps x 4
Bicep curl
tricep kickback
Superset 10 reps x 4 sets
Cable curl
bench dips
Superset 10 reps x 4 sets
Preacher curl
bench press
Scull crusher 10 reps x 4 sets
concentration Curl 10 reps x 4 sets
Friday: Glutes/Calf/Abs
Superset 4x
Lunges 10 each leg
Squats (deep) 10 reps
Cable kickbacks 10 reps x 4 sets
Legpress 20 reps x 4 sets
Calf raise 15 reps x 4 sets
Ab roller 10 reps x 4 sets
Crunches 10 reps x 4 sets
Leg raises 20 reps x 4 sets
Kettlebell swing 20 reps x 4 sets
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