Perform the workouts below for the next 4 weeks, then move on to the next phase.
Warm-Up - 3 RoundsWeigted Arm Circles - 10 repsPush-Ups - 10 reps
5 Set SupersetDB Shoulder Press - 12 repsLateral Raise - 12 reps
5 Set Quad-SetAlternating DB Curl - 20 repsTriceps Extensions - 20 repsHammer Curls - 20 repsDB Skull Crushers - 20 reps
4 Set SupersetDB Shrugs - 20 repsDB Upright Row - 10 reps
Weighted Crunches100
Walking Lunges5-12 minutes
Warm-Up - 3 Rounds10 Push-Ups15 Air Squats
5 Set SupersetPush-Ups - max repsChin-Ups - max reps
5 Set SupersetIncline Press: 15 repsFront Raise - 10 repsLateral Raise - 10 reps
5 Set SupersetDB Flys - 12 repsDB Pull-Overs - 12 reps
Ab Wheels100
Walking Lunges5-12 minutes depending on your skill level
Warm-Up: 3 RoundsAlternating DB Curl - 20 repsTricep Extensions - 20 reps
4 Set Tri-SetDB Military Press - 12 repsConcentration Curls - 12 reps per armDB Skull Crushers - 12 reps
4 Set Tri-SetChair Dips - 30 repsHammer Curls - 20 repsTricep Extensions - 10 reps
5 Set SupersetGoblet Squats - 12 repsDB Deadlift - 12 repsToe Raisers - 30 reps
Weighted Lunges4 sets of 6 per leg
Warm-Up5-10 minute jog
5 Set SupersetFlat Bench DB Press: 15 repsPush-Ups - max reps
4 Set SupersetSingle Arm Rows - 15 repsWide Grip Pull-Ups - to failure
4 Set SupersetChest Flys - 12 repsWeighted Crunches - 25 reps
REST DAY
-OR-
Conditioning
15 minutes of::15 sprint / :45 jog
directly into
10 minutes walking lunges
