❖ W4/D1 Back x Rear Delts
➢ Warmup | Pull Ups 4 x 10
➢ Workout
■ Barbell Bent Over Row (overhand) 3 x 6
■ Superset
● High to low row machine 4 x 10
● dumbbell Bent over rear delt fly 4 x 10
■ Wide grip lat pulldown 4 x 10,8,8,8
■ Superset
● Straight arm pulldown 4 x 10
● Face pulls 4 x 8
■ Close grip seated row 4 x 8-12
■ Superset
● 20 sec deadhang (rock wall grip) x 3 sets
● Back extensions 3 x 12 (add weight)
➢ Ab Circuit 4 rounds
■ Single arm overhead Kettle bell hold with alternating leg raise | 12 each
leg
■ Leg raises | 15-20
➢ 2 mile run (comfortable pace)
❖ W4/D2 Chest x Shoulders
➢ Warmup | Y- I-W raise 2 x 20
➢ Workout
■ Incline barbell bench 4 x 10,8,8,12
■ Superset
● Dumbbell flat bench 4 x 8
● Dumbbell flies 4 x 8
■ Superset
● High to low cable fly 3 x 8-12
● Low to high cable fly 3 x 10
■ Superset
● Dumbbell lateral raise 4 x 12
● Dumbbell Upright row 4 x 10
■ Seated shoulder press machine (new one) 4 x 10
❖ W4/D4 Back x Triceps
➢ Warmup | Pull Ups 4 x 10
➢ Workout
■ Wide grip high cable row 4 x 10
■ Single arm Lat pulldown 4 x 8
■ Superset
● Chest supported db row 3 x 12,6,8,15
■ Single arm tricep cable overhead extension 4 x 10
■ Tricep cable rope push downs 4 x 1010,8,8
➢ Ab circuit 4 rounds
■ Hanging Leg Raises | 15
■ Single arm overhead Kettle bell hold with alternating leg raise | 12 each
leg
➢ 20 min tempo run (challenging pace x focus on being smooth and open with form
not tight)
❖ W4/D5 Chest x Biceps
➢ Warmup | Y-I-W raises 2 x 20
➢ Workout
■ Incline dumbbell press 4 x 10,6,8,8
■ Superset
● Close grip Barbell bench press 3 x 8-12
● Dumbbell flies 3 x 12
■ Superset
● Weighted dips 3 x 8
● Diamond Pushups 3 x 10
■ Standing hammer curl 4 x 10 (each arm)
■ Spider curl 4 x 12,6,8,8
■ Seated preacher curl 3 x 8-12
➢ Ab circuit 4 rounds
■ Weighted sit ups | 20
■ Leg raises | 20
❖ W4/D6 Legs x Shoulders
➢ Warmup | 30 air squats
➢ Workout
■ Back Squat 3 x 12,6,8
■ Dumbbell RDL 4 x 6-8
■ Seated leg curl machine
■ 4 x 12,12,10 (4th set do till failure with challenging weight)
■ Lying leg curl heavy 3 x 8
■ Military press 4 x 10,6,8,8
■ Superset
● Dumbbell lateral raises 4 x 6-8
● Plate front raise 4 x 10 (on last rep of every set hold it up for as
long as possible)
■ Rear delt fly machine 4 x 8-12
➢ Ab circuit 4 rounds
■ Weighted sit ups | 20
■ Gymnast tucks | 10
