Monday: Chest/Tris
Flat Bench 3×12
Incline DB press 3×12
Pushups on half ball 3×15
Cable flyes 3×12
Rope tricep extension 3×15
Dips 3×20
Tricep kickbacks 3×12
Tuesday: Hamstrings/Glutes
Leg Press 4×12
Hip extensions: 3×12
1 legged deadlifts 3×12
Lunges 3x 20 steps
Weighted Step ups 3×10
Leg curls 3×12
Wednesday: Back/Biceps’s
One arm dumbell rows 3×12
Dumbell reverse flyes 3×12
Lat pulldowns 3×12
Chin-ups 3 x 10
Weighted back extension 3×10
Close grip barbell curls 3×12
EZ bar preacher curls 3×12
Standing hammer curls 3×12
Standing straight bar cable curls 3×12
Standing straight bar cable curls 3×12
Thursday: Shoulders
Drop set dumbell side raise 3x 25
Seated military press 3×12
Barbell upright row 3×12
Dumbell front raises 3×12
Low cable rear raises 3×12
Friday: Plyometrics
Weighted Squat jumps 4×15
Drop jumps 4×10
Split squat jumps 4×15
Lateral hurdle jumps 4×10
Double leg vertical power jump 4×10
Sat: Glutes/Hamstrings
Sumo squats 3×12
Stiff legged dead lifts 3×12
Stability ball leg curl 4×12
Butt blaster machine 3×15
Thigh abductor (drop sets) 3×30
Sunday: Rest
Rest & recuperate