Monday: Legs
Squats 3 x 12 (3 Heavy sets and then do 2 drop sets as well)
Walking Lunges 3×12
Superset Walking Lunges with moderately heavy Deadlifts 3×12
Jump Squats with Bosu Ball 3×15
Lying Leg Curls 3×12
Tuesday: Chest/Shoulders
Incline Fly’s 3×12
Hammer Strength Chest Press 3×12
Overhead Shoulder Press 3×12 (Then drop set)
Lateral Raises 3×12 (Then 2 drop sets)
Push Ups 4×12
Wednesday: Back/Abs
Half Deadlifts 4×12 (Heavy) then 3 drops sets
Wide Grip Pull Down 3×12
Pull Ups 3×15
Close Grip Row 3×12
Thursday: Arms
Dumbbell Bicep Curl 3×12 (Then drop set)
Hammer Curl 3×12
Reverse Barbell Curl 3×12
Tricep Cable Push Down 3×12
Overhead Cable Extension 3×12
Close Grip Push Ups 3×12
Friday: Total Body Conditioning
Plyometrics
Saturday: Off
Rest Day
Sunday: Off
Rest Day