Last Updated on January 7, 2021

• 5 sets of 5 reps on Deadlift
• 5 rounds of Circuit A
• Front Squat: 5 sets of 5 reps
• Medal ball thruster throws: 5 sets of 5 reps
• Med ball slams: 5 sets of 5 reps
• Treadmill walk. 3mph @ 10% incline: 5 sets for 2 minutes
• Circuit B: 3 rounds
• Hamstring Bridge: 3 sets of 5 reps
• Glute bridge: 3 sets of 10 reps
• Plank: 1 sets for 6 minutes

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2- Tuesday

On Tuesday, these steps are required for workout:

• Superset: 7 sets
• Dumbbell chest press 2 – 5 sets of 5 – 10 reps
• T-Bar row: 5 sets of 10 reps
• Circuit: 5 rounds
• Close grip barbell bench press: 5 sets of 5 reps
• Wide grip lat pull downs: 5 sets of 5 reps
• Wide grip bench press: 5 sets 8 reps
• Underhand lat pull downs: 5 sets 8 reps
• Bike or airdyne: 5 sets for 3 minutes
• 1Bike for 1 minute

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3- Wednesday

There needs a short workout on this day. These steps will need to follow:

• Barbell rollout or ab wheel: 12 reps
• Stability alternates: 10 reps (each side)
• Hip dips: 10 reps on bench each side
• Barbell crunches: 20 reps
• Rest: 1 minutes

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4- Thursday

Day 4 is actually to shred the shoulders. This workout will be done on Thursday:

• Dumbbell Shoulder Iso-Press 1×10, 1×8, 3×5, 1×3 sets and reps
• Circuit: 5 Rounds
• Shoulder Flys: 5x10sets and reps
• Jump Rope: 5×1 minute
• Front Raises: 5x10sets and reps
• Jump Rope: 5×1 minute
• Rear DeltFlys: 5x10sets and reps
• Jump Rope: 5×1 minute
• Barbell Shrugs: 5x10sets and reps
• Barbell Shrugs: 5x10sets and reps

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5- Friday

Day 5 is the leg day mostly. These steps will be done on Friday:

• Squat: 1×10, 3×5, 3x3sets and reps
• Superset: 3 Sets
• Split Squats: 4 reps, each leg
• Jump Lunges: 5 reps, each side
• Bike: 2 minutes
• Core Circuit: 3 Rounds
• Walk Outs: 20*
• Treadmill Speed Walk (15% Incline): 1 Minute
• Pikes: 20*
• Treadmill Speed Walk (15% Incline) 1 Minute
• Ab Wheel: 20*
• Treadmill Speed Walk (15% Incline): 1 Minute
• *Decrease core reps by 5 each round

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6- Saturday

• Underhand Chin Ups: Max Reps
• Dips: Max Reps
• Barbell Curls: 5
• Dumbbell Skull crushers:5
• Dumbbell Curls w/ ¼ rep at top:10
• Triceps Push Downs: 10
• Jog: .25 mile (400m)

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7- Sunday

Sunday is an off day as a relax day.