Day 1
15s Sprints x10
Exercise
Sets
Reps
RI
1 Cable Fly
4
20
60
2 Inc. DB Bench Press
4
3 Inc Hammer Strength Chest Press
4
12+10*
60
4 BB Bench Press
4
12
60
5A Hi - Lo Cable Fly
4
15
0
5B Lo - Hi Cably Fly
4
10
60
6A Dips
3
amrap
0
6B Diamond Push Ups
3
25
60
7A Machine Fly
3
6/20
0
7B Push Ups
3
amrap
60
Jump Rope 5 mins
Exercise
Sets
Reps
RI
1 Assisted Wide Pull Ups
4
15
60
2 Deadlift
5
8
60
3 Wide Grip Lat Pulldown
4
12+20*
60
4 T Bar Row
4
12
60
5 DB 1 Arm Bench Row
4
15+15**
60
6 Close Grip Seated Cable Row
4
6/20
60
7 Underhand Grip Lat Pulldown
4
6/20
60
8A Straight Arm Lat Pulldowns
3
15
0
8B PB Back Hypers
3
20
60
Day 3
15s Sprints x10
Exercise
Sets
Reps
RI
1 Single Leg Extension Machine
4
15ea
60
2 Squats
5
10+20*
60
3 Front Squats
4
20
60
4A Hi Box Step Ups
5
12ea
0
4B BB Hip Thrusters
5
20
60
5A BB RDL
4
15
0
5B Walking Lunge
4 4
Notes
12,10,8,6 60
Day 2
6 Single Leg Hamstring Curl
Weights
30 steps 60 15ea
60
finish on knees if needed
Weights
Notes
Weights
Notes
Day 4
Jump Rope 5 mins
Exercise
Sets
Reps
RI
1 Lat Raise Machine
4
15
60
2 Seated DB Shoulder Press
4
3 Hammer Stength Shoulder Press
4
10+20*
60
4A EZ Bar Upright Row
4
12
0
4B DB Alt Front Raises
4
12ea
60
5A Inc DB Rev Fly
3
20
0
5B Rope Cable Front Raises
3
15
60
6A BB Shrugs
4
10/20
0
6B Bent Over Rear Delt DB Fly
4
15
0
6C DB Lat Raises
4
15
60
Jump Rope 5 mins
Exercise
Sets
Reps
RI
1A Close Grip Bench Press
4
12,10,8,6
0
1B EZ Bar Curl
4
12,10,8,6 60
2A Rope Curls
4
10
0
2B Rope Tri Pressdown
4
15
60
3A Preacher Curl
4
8/15
0
3B EZ Bar Skullcrusher
4
12
60
4A Seated Alt DB Curls
3
15ea
0
4B Standing Hammer Curl
3
10
0
4C Seated Top 2/3, Slow Alt DB Curl
3
12ea
60
5A V-Bar Tri Pressdown
3
6/20
0
5B Seated DB Overhead Tri Ext
3
25
60
Day 6
15s Sprints x10
Exercise
Sets
Reps
RI
1A PB Leg Raises
3
20
0
1B PB Toe Touches
3
30
0
1C Lying Side Jack Knife
3
20ea
60
2 Cable Crunchdowns
5
25
60
3 Oblique Cable Crunchdown
4
15ea
60
4A VKR
4
25
0
4B Standing Cable Torso Twist
4
20ea
60
5A Decline Bench Russian Twist
3
20ea
0
5B Air Sprints
3
20s
60
3
15
60
* 1 dropset ** 2 dropsets 6/15 6 reps, then 15 reps each set
Notes
Weights
Notes
12,10,8,6 60
Day 5
6 Machine Crunches w/ Pause
Weights
Don't Drop Below Leg, 4:0:4
Weights
Notes
pause 4s at peak contraction