Day 1

Upper Body

 

Barbell bench press: warm up 3-4 sets,  Build up to sets of  8, 5, 5 and 3

Then 75% of 1 rep max for 4 sets of 6

 

Dumbbell Bench Press - 3 sets of 10 reps

 

Seated Dumbbell Shoulder Press - 3 sets of 12 reps

 

Standing Side Lateral Raises - 2 sets of 15 reps

 

Cable Tricep Pushdowns - 4 sets of 12 reps

 

Crunches -  4 sets of 20 reps

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Day 2

Lower body

 

Barbell Squats - warm up 3-4 sets,

Then 75% of 1 RM x 3 sets of 8 reps

 

Air Squats - 50 reps (may break into sets)

 

Lunges - 10/10 Lunges each side x 4 sets

 

Leg Extensions - 3 sets of 15 reps

 

Calf Raises - 3 sets of 10

 

Planks - 3 sets of as long as you can go

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Day 3

Conditioning

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30 min AMRAP

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.15 mile jog / sprint on the treadmill - Speed at 6-7

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Dumbbell Push Press - 12 reps

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Push-ups - 10 reps

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Sit-ups - 10

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Day 4

Back

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Pull-ups: 3 sets of AMRAP

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Lat Pull Downs - 4 sets of 12

 

Cable Pulley Rows - 4 sets of 12

 

Dumbbell Shrugs - 3 sets of 15-30 reps

 

Bent Over Rear Delt Flys - 2 sets of 15 paused reps

Pause at the top of the rep

 

Superman’s - 4 sets of 25 reps

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Days 5

Lower Body

 

Barbell Deadlift - Warm up weight 3-4 sets,

Then 75% - 4 sets of 3 reps

 

DB RDL’s (Romanian Deadlift) - 4 sets of 8 reps

 

Box Step-ups w/Dumbbells - 10/10 x 3 sets

 

Hamstring Curls - 3 sets of 15-30 reps

 

Abductor machine - 4 sets of 15 reps

 

Side Obliques + Crunches - 4 sets of 20

20 Left, 20 Right + 20 Center

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Day 6

Arm Day

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Close Grip Barbell Bench Press - 6 sets of 8 reps

Increase weight each set

 

Dumbbell Tricep Extensions - 3 sets of 12 reps

 

Dips - 3 sets of AMRAP

 

Seated Bicep Preacher Curl - 5 sets of 12 reps

 

Alternating Dumbbell Hammer Curl - 4 sets of 15 reps each arm

 

Any questions reach out to me !