WEEK 1 WEEK 2 WARM UPUPPER BODY DAY 1 UPPER BODY DAY 1

MO

BIL

ITY

3 WAY NECK

BENCH PRESS72.5 x 8

BENCH PRESS75 x 7 SHOULDER SHRUG

77.5 x 6 80 x 5 ARM CIRCLES82.5 x 4+ 85 x 3 HIP CIRCLES

INCLINE DB BENCH 2 x MAX REPS INCLINE DB BENCH 2 x MAX REPS KNEE CIRCLESDB ROWS 3 x 8 DB ROWS 3 x 8 ANKLE CIRCLESFACE PULLS 3 x 12 FACE PULLS 3 x 12 HAMS & CALVESBARBELL SHRUGS 4 x 12 BARBELL SHRUGS 4 x 12 HIP FLEXORSDB CURLS 3 x 8 DB CURLS 3 x 8 PIRIFORMIS

CHEST & SPINELOWER BODY DAY 2 LOWER BODY DAY 2 LATSBOX JUMPS 8 x 3 BOX JUMPS 8 x 3

DY

NA

MIC SQUATS

BULGARIAN SPLIT SQUATS 3 x 8 BULGARIAN SPLIT SQUATS 3 x 8 PLANKREVERSE HYPERS 3 x 12 REVERSE HYPERS 3 x 12 PUSH UPSLANDMINES 4 x 15 LANDMINES 4 x 15 INVERTED ROWS

BA

ND

S

BAND PULL APARTSUPPER BODY DAY 2 UPPER BODY DAY 2 SHOULDER SEPERATIONSFLAT DB BENCH 3 x MAX REPS FLAT DB BENCH 3 x MAX REPS DIAGONAL PULL APARTSCHIN UPS 4 x 10 CHIN UPS 4 x 10 BAND PRESSREAR DELT FLYES 4 x 12 REAR DELT FLYES 4 x 12 ROTATOR CUFFDB MILITARY PRESS 4 x 8 DB MILITARY PRESS 4 x 8DB SHRUGS 3 x 10 DB SHRUGS 3 x 10BARBELL CURLS 3 x 10 BARBELL CURLS 3 x 10TRICEP PUSHDOWNS 3 x 10 TRICEP PUSHDOWNS 3 x 10PLATE PINCH 3 x MAX TIME PLATE PINCH 3 x MAX TIME

LOWER BODY DAY 2 LOWER BODY DAY 2

SQUAT72.5 x 8

SQUAT75 x 7

77.5 x 6 80 x 582.5 x 4+ 85 x 3

STEP UPS 3 x 8 STEP UPS 3 x 8RDLs 3 x 10 RDLs 3 x 10SPRINTER SIT UPS

20 x 3

SPRINTER SIT UPS

20 x 3V UPS V UPSTOE TOUCHES TOE TOUCHESHIP THRUSTS HIP THRUSTS

STA

TIC

WARM UP

X 20

2 x 30s

2 x 10

3 x 10