Monday |
Tuesday |
Thursday |
Friday |
Warm Up Routine |
Warm Up Routine |
Warm Up Routine |
Warm Up Routine |
Squats Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Lat Pulldown Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Squats Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Pull Ups Rest: 30 sec____x max 45 sec___x max 1.00 ___x max
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Hamstring Rolls Rest: 30 sec:___x20 Rps 45 sec:___x20 Rps 1.00:___x20 Rps
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DB Bench Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Leg Curls Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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STB DB Incline Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Forward Lunges Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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1 arm row Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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DB STB Squats Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Hammer Row Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Side Lunges Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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STB Pushups Rest: 30 sec:___max 45 sec:___max 1.00:___max
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STB Hip Adduction Rest: 30 sec:___x20 Rps 45 sec:___x20 Rps 1.00:___x20 Rps
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DB Push Up Rest: 30 sec:___x max 45 sec:___x max 1.00:___x max
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Step-Ups
Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Tri Shoulder Raise Super Set
DB Lat
Raise__x15
DB Front Raise x15 DB Bent Over
Raise___x15 Rest: 30/45/1.00 Repeat 3x
|
Walking Lunges 3x Max Sets Rest: 30/45/1.00 |
DB Shrugs Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Single Box Leg Squats Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Hammer Curls Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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FW Calf Raises Rest: 30 sec:___x20 Rps 30 sec:___x20 Rps 30 sec:___x20 Rps
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STB Bent Over Raises Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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FW Calf Raises Rest: 30 sec:___x20 Rps 30 sec:___x20 Rps 30 sec:___x20 Rps
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Tricep Pushdown Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Back Extensions Rest: 30 sec:___x20 Rps 30 sec:___x20 Rps 30 sec:___x20 Rps
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Zottoman Curls Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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STB Supermans Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
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Wrist Curls Rest: 30 sec:___x20 Rps 45 sec:___x20 Rps 1.00:___x20 Rps
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Leg Circuit FW Squats__x20 FW Step Ups__x20 FW Lunges__x20 Squat Jumps___x20 Rest: 30/45/1.00 Repeat 3x |
Tricep Extensions Rest: 30 sec:___x15 Rps 45 sec:___x15 Rps 1.00:___x15 Rps
|
Wood Chops (each side)
Rest: 30 sec:___x15 Rps 30 sec:___x15 Rps 30 sec:___x15 Rps
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Reverse Curls Rest: 30 sec:___x20 Rps 45 sec:___x20 Rps 1.00:___x20 Rps
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MB Throws (each side) Rest: 30 sec___x20 30 sec___x20 30 sec___x20
|
Wrist Roll Rest: 30 sec:___x15 Max 45 sec:___x15 Max 1.00:___x15 Max
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Core Training |
Core Training |
Core Training |
Prone Holds |
Flexibility Routine |
Flexibility Routine |
Flexibility Routine |
Flexibility Routine |