MONDAY AM - CORE CIRCUIT / CALVES

CORE CIRCUIT

• Bosa-Ball*Alternating leg step-off from plank position, 20 reps
• Alternating Dumbbell Pull-In*From plank position, 20 reps
• Two Arm Kettle Bell Swing*20 swings
• Seated Bicycle Abs*15 seconds
• Roll-Out with Abdominal Roller*15 roll-outs
*Perform all exercises non-stop as a circuit - perform circuit 4 times.

CALVES

• Standing Calve Raises*2 sets, 18 reps
*Each set is performed as follows - 6 reps, hold in the stretched (down) position for 5 secs., 6 reps, hold in the stretched position, final 6 reps. Rest 60-90 secs. and repeat.
• Seated Calve Raises**2 sets for 6, 3, and "HOLD"
**Each set is performed with a weight in which failure is reached around 6 reps, then perform negatives to failure (usually 3 reps), lastly perform a static hold in the mid-position of the movement to failure. Rest 60-90 secs. and repeat.

MONDAY PM - BACK / BICEPS / TRICEPS

BACK:

• Supinated Grip Bent Over Rows*3 sets, 6-10 reps
• Dumbbell Pull-Overs*3 sets, 6 reps
*Bent Over Rows and Dumbbell Pull-Overs are done in a Superset
• One-Arm Dumbbell Rows3 sets, 6-10 reps
• 3/4 Deadlifts*3 sets, 4-8 reps
*Alternate weekly between the following exercises: 3/4 Deadlifts and 1 + 1/4 Rep Double Contraction Seated Pulley Rows.

BICEPS:

• Supinated Grip Chin-ups*3 sets, 4-6 reps
• Incline Dumbbell Curls*3 sets, 4-6 reps
• Incline Bench Rope Cable Curls*3 sets, 6-8 reps
*All biceps exercises are performed in a Superset with no rest between exercises. Perform for 3 sets, resting approx. 90 seconds at the end of each Superset.

TRICEPS:

• Machine Dips*3 sets, 6-10 reps
• Cable Tricep Extensions*3 sets, 6-10 reps
• Cable Overhead Tricep Extensions*3 sets, 6-10 reps
*All triceps exercises are performed in a Superset - in same manner as biceps above.

TUESDAY PM - UNILATERAL LEGS

• Leg Press*3 sets each leg, 6-10 reps each
• One-Leg Stiff-Legged Deadlifts*3 sets each leg, 6-10 reps each
• Hack Squats*3 sets each leg, 6-10 reps
• Semi-Prone Leg Curls*3 sets each leg, 6-10 reps each
• Leg-Extensions*3 sets each leg, 6-10 reps each
• Seated Leg Curls*3 sets each leg, 6-10 reps
*All leg exercises are performed unilateral.

WEDNESDAY AM - CARDIO

• 30 minutes, steady pace cardio

THURSDAY PM - BACK / CHEST / BICEPS / TRICEPS

BACK & CHEST ALTERNATE PAIRING:

PAIRING #1:

• Supinated Grip Lat Pull-Downs**3 sets total for 6-10 reps. Rest 60 secs. then perform Machine Flys.
• Machine Flys**2 sets, 6-10 reps. Rest 60 secs. and return to Supinated Grip Lat Pull-Downs.
**Pairing starts and finishes with the back exercise.

PAIRING #2*:

• Wide-Grip Lat Pull-Downs to Chest**3 sets total for 6-10 reps
• Straight Arm Cable Rope Pull-Downs**3 sets, 6-8 reps
• Incline Bench Press*2 sets, 5-6 reps. Rest 60 secs. and return to Wide-Grip Lat Pull-Downs.
• *Superset Wide-Grip Pull-Downs and Rope Pull-Downs with Incline Bench Press.
• **Pairing starts and finishes with the back exercise.

PAIRING #3*:

• Close-Grip Body Weight Pull-Up2 sets, 6-8 reps
• Dumbbell Incline Flys2 sets, 6-8 reps
• Seated Double-Contraction Cable Rows (1 + 1/4 reps = 1 full rep)3 sets
• *Superset between Body Weight Pull-Up and Dumbbell Incline Flys. Rest 60 secs. between Supersets.

TRICEPS & BICEPS:

• Close-Grip Bench Press*6 sets, 10 reps
• Machine Bicep Curls*6 sets, 10 reps
• *Perform these two excercises in a Superset, alternating between exercises, and no rest between sets

FRIDAY AM - CARDIO

• 1 minute jump rope, 2 minutes elliptical, 1 minute jump rope, etc. (Alternating for 20 minutes)

SATURDAY AM - HEAVY SQUATS / SHOULDERS

LEGS:

• Squats3 warm-ups, then 495x8, 605x4, 225x25

SHOULDERS:

• Standing Barbell Press*3 sets, 5-7 reps
• Standing Dumbbell Front Raises (neutral grip)*3 sets, 8-10 reps
• Seated Dumbbell Lateral Raises*3 sets, 8-10 reps
• Seated Dumbbell Press*3 sets, 8-10 reps
*Perform these exercises in a Superset. Rest 90 secs. between Supersets.

SUNDAY - OFF