Tips: Approx. 60 seconds per rep. Tension all the way through the motion. Focus on failure not getting all reps.

All strength days

20 minute warm up on treadmill

2 minute cold plunge @ 40ish F.

10 minute stretching

Day 1 – Upper Body

Barbell Bench Press – 4 sets (6,8,10,12).

Neutral Grip Lat Pull Down 4 sets (X 10)

Superset: Dumbell Front Raises – 4 sets (x 10) and Dumbell Side Raises – 4 sets (x 10)

Squated Cable Row – 4 sets (x 10)

Face Pull – 4 sets (x 10)

Superset: Bicep Curl – 4 sets (x 10) and Hammer Curl – 4 sets (x 10)

Cable Rope Overhead Extension – 4 sets (x 10)

Triceps Pushdowns

Day 2 – Lower Body

Glute Bridges – 2 sets (12-15)

Clamshells – 2 sets (12-15)

Banded lateral walks – 2 sets (15-20)

Barbell Hip Thrusts – 3 sets (8 – 10)

Step Ups – 3 sets (8-10)

Superset: Squats – 4 sets (x 6, 8, 10, 12) and Goblet Squares – 4 sets (10)

Superset: Deadlifts – 4 sets (x 10) and Leg Extensions – 4 sets (x10)

Superset: Leg Press Wide – 4 sets (x 10) and Leg Press Narrow – 4 sets (x 10

Cable Wood choppers – 4 sets (x 10)

Cable Ab Crunch – 4 sets (x 10)

Hanging Leg Raises 4 sets (x 10)

Day 3 – Push (or rest)?? / Cardio

Barbell Bench Press – 4 sets (6,8,10,12)

Incline DB Bench Press – 4 sets (x 10)

Pec Dec – 4 sets (x 10)

DB Shoulder Press – 4 sets (X 10

Tricep Kick Back – 4 sets (X 10)

EZ Bar Skull Crusher – 4 sets (X 10)

Crunches with Ball – 4 sets (X10)

Cable Wood choppers – 4 sets (x 10)

Day 4 – Pull

20 minute warm up on treadmill

10 minute stretching

Deadlift – 4 sets (6, 8, 10, 12)

Pendlay Rows – 4 sets (x 10)

Wide Grip Lat Pull Down – 4 sets (x 10)

Rope Pull Down – 4 sets (x 10)

Superset: Hammer Curls – 4 sets (x 10) and Concentration Curls (x 10)

Superset – Cable Wood choppers – 4 sets (x 10), Cable Ab Crunch – 4 sets (x 10), and Hanging Leg Raises 4 sets (x 10)

Day 5 legs

Glute Bridges – 2 sets (12-15)

Clamshells – 2 sets (12-15)

Banded lateral walks – 2 sets (15-20)

Barbell Hip Thrusts – 3 sets (8 – 10)

Step Ups – 3 sets (8-10)

Squats – 4 sets (6,8,10, 12)

Barbell Lunges – 4 sets (x 10)

Superset – Walking Lunges – 4 sets (x 10) and Leg Extensions – 4 sets (x 10)

Superset – Leg Press Wide – 4 sets (x10) and Leg Press Closed – 4 sets (x 10)

Calf Raise – 4 sets (x 10)

Cable Wood choppers – 4 sets (x 10)

Cable Ab Crunch – 4 sets (x 10)

Hanging Leg Raises 4 sets (x 10)

Day 6 – Kettle Bell Mobility Exercises and Recovery

Day 7 – Stretching