❖ W1/D1 Back x Rear Delts
➢ Warmup | Pull Ups 4 x 10
➢ Workout
■ Barbell Bent Over Row (underhand grip) 4 x 12,12,10,10
■ Superset
● Chest supported dumbbell row 4 x 12,12,10,10
● dumbbell Bent over rear delt fly 4 x 10,10,8,8
■ Close Grip lat pulldown 4 x 10
■ Superset
● Straight arm pulldown 4 x 15,15,12,12
● Face pulls 4 x 8
■ Close grip seated row 4 x 15,15,12,12
■ Superset
● 15 sec deadhang (rock wall grip) x 3 sets
● Back extensions 3 x 12
➢ Ab Circuit 4 rounds
■ Crunch | 20
■ Alternating mountain climbers | 10 each leg
➢ 1 mile run (comfortable pace)
❖ W1/D2 Chest x Shoulders
➢ Warmup | Y- I-W raise 2 x 20
➢ Workout
■ Incline barbell bench 4 x 12,12,10,10
■ Superset
● Barbell close grip bench press 4 x 12,12,10,10
● Dumbbell flies 4 x 8-10
■ Superset
● Seated fly machine 3 x 12,10,10
● Pushups 4 x 12
■ Superset
● Dumbbell lateral raise 4 x 12
● Dumbbell Upright row 4 x 10
■ Seated shoulder press machine 4 x 10
❖ W1/D4 Back x Triceps
➢ Warmup | Pull Ups 4 x 10
➢ Workout
■ close grip low cable row 4 x 12,12,10,10
■ Wide grip Lat pulldown 4 x 12,12,10,10
■ Single arm dumbbell row (3 second hold) 4 x 10
■ Superset
● Wide lat pulldown 4 x 10
● Lying supermans 4 x 15
■ Cable rope tricep extension 4 x 10
■ Dumbbell french press 4 x 10
➢ Ab circuit 4 rounds
■ Hanging Leg Raises | 15
■ Crunch | 20
➢ 20 minute run (comfortable pace x focus on form x beat previous distance)
❖ W1/D5 Chest x Biceps
➢ Warmup | Y-I-W raises 2 x 20
➢ Workout
■ Incline dumbbell press 4 x 12,12,10,10
■ Superset
● Barbell bench press 4 x 12,10,8,8
● Dumbbell flies 4 x 10
■ Superset
● Weighted dips 4 x 10,10,8,8
● Pushups 4 x 12
■ Seated hammer curl 4 x 10 (each arm)
■ Spider curl 4 x 12,12,10,10
■ Reverse grip barbell curl 4 x 10
➢ Ab circuit 4 rounds
■ Crunch | 20
■ Leg raises | 15
❖ W1/D6 Legs x Shoulders
➢ Warmup | 20 air squats
➢ Workout
■ Hack Squat 4 x 12,12,10,10
■ Front lunge 4 x 12,12,10,10 (each leg)
■ Seated leg extension machine 4 x 12,12,10,10
■ Lying leg curl x 12,12,10,10
■ Military press 4 x 15,12,12,10
■ Superset
● Dumbbell lateral raises 4 x 8
● Cable front raise (2 sec hold @top) 4 x 15,15,12,12
■ Rear delt fly 4 x 12,12,10,10
➢ Ab circuit 4 rounds
■ Crunch | 20
■ Gymnast tucks | 10
