Warm Up

External Rotations x 10

Band Pull Apart x 20 reps

Band Up & Over’s x 15 reps

Overhead Band Squats x 20 reps

Monday/Tuesday

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Wednesday/Thursday

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Friday/Saturday

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Theme Room Split

 

Upper – Lower

 

30/30

 

Lower Upper

2 Rounds Lower

2 Rounds Upper

Week 1 – 30:30

Week 2 – 40:20

Week 3 – 45:15

Week 4 – 50:10

 

Accumulator (Ascending)

 

1-6 6-1

 

 

 

Exercises Plate Squat Partials Leg Ext – Plate Curls Leg Extensions

 

BB Squat DB Front Lunge – BB Upright Row DB Glute Bridge

 

DB RDL’s Ab Roll Out – Ab Roll Out Rope Pull Triceps Downs

 

Cable Wide Pull Down

 

Rope Front Squat – Rope Face Pull Rope Hammer Curls

 

DB Chest Press

 

DB Static Lunge Partials – Standing Arny Press

 

DB Lat Raise (Lean Back on Bench)

 

Underhand Row

 

Calf Raiser (Single Leg – Change halfway) – Narrow Row Swiss Ball Leg Curl and Crunch

5 Leg Curls / 5 reverse Crunch

 

 

Strength Round

1 – Leg Ext Hold

2 – DB Goblet Squat

3 – Dips

4 – Pull Ups

5 – DB Incline Press

6 – Narrow Row Hold