Day #1

Monday (pm) – Wednesday (am)

a) Chin up – eccentric accumulate rest 40 seconds 4 sets

b) Back squat 4 x 8, 8, 8, amrap
b2) BB curl 4 x 8, 8, 8, drop set

c) Walking lunges 3-4 x 20-25 steps
c2) Db hammer curl 3-4 x 8-12 reps

d) Tabata cardio – 4 min

Day #2

(Monday PM & Saturday)

a) Deadlift 4 x 15, 10, 5, 15 reps
a2) Seated bb press 4 x 10, 8, 6, 10 reps

b) Flat Db Chest press 5 x 8-12 reps
b2) ffe spilt squat 3 x 8 each
b3) db/kb side bends 3 x 20 each

c) push up 3 x 6-20 reps
c2) banded double crunch 3 x 10-20

Day #3

(Tuesday PM & Friday AM)

a) BB back step 4 x 6-8
a2) Single leg glute bridge 4 x 10 each

b) RDL 3 x 80 top 80 bottom 80 full rom 24 total reps
b2) Sprinters bridge 3 x 24 reps

c) Deficit kb deadlift 3 x 10-20
c2) Front plank 3 x 60

d) Calf raise sec 1 x 75-100 reps