Perform the workouts below for the next 4 weeks, then move on to the next phase.
Legs, Chest & Back
As Fast as Possible150 Air Squats
5 Set SupersetMax Rep Pull-UpsMax Rep Push-Ups
5 Set SupersetFloor Press - 15 repsDouble DB Rows - 20 reps
4 Set SupersetFloor Back Extensions - 20 repsWeighted Crunches - 20 reps
Lunges400
Arm Day
5 Set Tri-SetDouble Arm Curl - 10 repsTricep Extensions - 10 repsDB Shoulder Press - 10 reps
5 Set SupersetSide Laterals - 20 repsHammer Curls - 20 repsSingle Arm Tricep Extensions - 10 reps each arm
4 Set SupersetFloor Back Extensions - 20 repsWeighted Crunches - 25 reps
Leg Day
Warm-Up5-min jog
6 Set Superset30 Air Squats30 Calf Raises:45 Wall Sit
5 Set SupersetDB Lunges - 12 reps (6 per leg)10 Squat Jumps (no weight)
Chest & Back
5 Set SupersetDB Fly - 15 repsWide Grip Pull-Ups - Max Rep
5 Set SupersetLeg Elevated Push-Ups - max repsDB Shoulder Press - 12 reps
5 Set SupersetAlternating DB Curl - 20 repsDB Shoulder Press - 20 reps
5 Set SupersetFront Raises - 20 repsTricep Extensions - 20 repsAlternating DB Curl - 20 reps
REST DAY
Optional
