Monday: Bicep, Triceps, Plyo
- Dumbbell curls triceps rope extensions /superset: 3 sets x 20 reps
- 1 minute sprint
- Jump squats/ ice skaters: 3 sets x 20 reps
- Hammer curls/assisted Dip / superset: - 3 sets x 20 reps
- 1 Minute sprint
- Tuck jumps / jump lunges: 3 sets x 20 reps
- 20 minute abs
- 30 min cardio
Tuesday: Back
- Assisted pull ups wide grip, kettle bell swings: 3 sets x 25 reps
- 2 minute run on 10% incline
- Seated high row wide grip, plyo push ups: 3 sets x 25 reps
- 2 min run on 10% incline
- Straight Arm Row, Med ball slams: 3 sets x 25 reps
- 2 min run on 10% incline
- One arm dumbbell rows, tuck jumps: 3 sets x 25 reps
- 45 minutes HIIT on treadmill (running/ fast walking on incline)
Wednesday: Legs, Abs
- Weighted Squats 4 sets x 25, jump squat on bosu: 4 sets x 30 seconds
- 1 minute run at 75% of output
- Weighted kurtsey lunge 4 sets x 25, sumo squat jumps: 4 sets x 30 seconds
- 2 minute run at 75%
- Donkey kicks on smith machine: 4 sets x 25 reps each leg,
- Leap frogs: 4 sets x 30 seconds
- 3 minute run at 75%
- Weighted Sumo squats: 4 sets x 25 reps
- Straight leg deadlifts: 4 sets x 25 reps
- Weighted abs on decline bench: 3 sets x 25 reps
- Roman chair holding dumbell with feet: 3 sets x 25 reps
- 45 minutes HIIT cardio of your choice
Thursday: Chest
- Dumbbell Press: 3 sets x 20 reps,
- Pushups to failure
- High knees: 1 set x 1 minute
- Incline dumbbell press: 3 sets x 20 reps,
- push ups feet on ball to failure
- High knees: 1 set x 1 min
- Cable flys: 3 sets x 20 reps
- Standing Calf Raises: 4 sets x 20 reps
- 5 sets of 35 weighted abs on incline bench, V ups
- Cardio: 30 min
Friday: Total body circuit (high tempo)
- Squat to shoulder Press, Deadlifts to upright rows: 3 sets of 20
- Alternating dumbbell curls, Skull crushers: 3 sets of 20 reps
- Reverse Lunge with a high row, assisted pull ups: 3 sets of 20
- Kurtsey lunge on box, weighted bridge on ball: 3 sets of 20
- Assisted pullups, hack squats: 3 sets of 20
- 45 minutes of cardio
Saturday: Plyo and sprints (make sure you warmup and stretch properly)
- 4 sets x 50 yrd sprints 1 minute rest between
- Tuck jumps, jump lunges: 2 sets x 30 seconds
- 3 sets x 50 yard sprints 1 minute rest between
- 2 sets x 50 yrd sprints
- 1 set x 100 yrd sprint
- Cardio: 45 min
Sunday: Rest day.