Opener Pull-ups + push-ups each to failure until you reach 50 total pull-ups Super Sets Cable chest fly 20,15,12,10 High row lat pull 20,15,12,10 Incline bench press 5 x 5 DB row 10 x 5 Chest supported row 12 x 4 Flat chest press 12 x 4 Decline DB pullovers 3 x 20 Barbell rows 3 x 20
Single Sets Walking lunges 2 x 20 Back squats 10, 8, 5, 3 up to max 3 reps Pause front squats 5 x 5 Deadlifts 12, 8, 5 x 5 (heavy) ABS Circuit Repeat 3 Times Knee touch crunch 20 Leg raise 15 Knee to elbow 10 ABS Single Sets Weighted knee tuck 8 x 5 Hanging leg raise 3 x 15
Super Sets Overhead single arm cable curls 30, 20, 10 Single arm tricep cable kickback 30, 20,10 Incline DB curl 15 x 4 Incline DB skullcrusher 15 x 4 Machine dips 10, 10, 8, 8 Alt DB hammer curls 10, 10, 8, 8 Bench dip drop set (weight on lap) 3x failure Ez bar curl 3x failure
One Circuit With 10lb Dumbells 33 side raises 33 rear flys 33 front raises 1 shoulder press 10 Rounds 10 Reps Each Try Not To Set Down Bar Increase weight every set. Barbell bent over upright row Barbell shoulder press Barbell upright row
Power clean 10 sets 4 reps each. Increase weight each set. Plyo circuit 60 sec each 30 sec rest between exercise 4 mins between complete 4 rounds. Box jump Alt jump lunges Squat jump Jump rope
