Dynamic warm-up then 4 sets of abs and low back 6 4 !

an" #lean 6 4 6 4 6 4 'ack %&uats ( ( ( ( ( ( ( ( %plit $erk ( 6 4 ( 6 4 ( 6 4 pair with ( 6 4 %' sin"le le" 12 1 1 !amstrin" 12 1 1 #urls 12 1 1 12 1 1 'arbell 'ent- 12 ( 1+ o,er row 12 ( 1+ 12 ( 1+ 12 ( 1+ D' -ateral lun"e (ea 1+ea 6ea paired with (ea 1+ea 6ea D' bicep (ea 1+ea 6ea curl (ea 1+ea 6ea 'oxin" .. ( x 3+secs 1+ x 3+secs12 x 3+ecs .. - either hittin" a hea,y ba"/ or with lbs D'0s

Day 1 Week Exercise Warm-up

6 6 6 6 6 6 6 6 ( ( ( ( 1 1 1 1 ( ( ( ( (ea (ea (ea (ea 12 x 3+secs

Dynamic warm-up then 4 sets of abs and low back 6 4 6 Wei"hted 6 4 6 $ump %&uat 6 4 6 6 4 6 )ront %&uat ( ( 6 ( ( 6 ( ( 6 ( ( 6 *ower %natch 6 4 6 4 4 6 3 3 4 6 3 2 4 3 1 *ush *ress 6 4 6 4 4 6 3 3 4 6 3 2 4 3 1 *itcher %&uats ( 1+ 6 ( ( 1+ 6 ( ( 1+ 6 ( ( 1+ 6 (

Day 2 Week Exercise Warm-up

Day 3 Week Exercise Warm-up #lean *ulls 1 2 3 4

Day 4 Week Exercise Warm-up 1 2 3 4

sin"le -e" -e" *ress 1numbers are each le"2 %in"le arm %wiss ball D' 'ench press pair with %in"le arm %' D' bent-o,er row D' )orward lun"e and reach6 Do the lun"e and then reach the D' down to your feet6 !an" #lean7front s&uat 9D-7bent o,er row 1 rep

Dynamic warm-up then 4 sets of abs and low back 6 4 6 6 4 6 6 4 6 6 4 6 ( ( 6 ( ( 6 ( ( 6 ( ( 6 ( 6 4 ( ( 6 4 ( ( 6 4 ( ( 6 4 ( 1+ ( 6 ( 1+ ( 6 ( 1+ ( 6 ( 1+ ( 6 ( (ea 12ea 12ea 1 ea (ea 12ea 12ea 1 ea (ea 12ea 12ea 1 ea (ea 12ea 12ea 1 ea 6 ( ( 1+ 6 ( ( 1+ 6 ( ( 1+ 6 ( ( 1+

Dynamic warm-up then 4 sets of abs and low back D' %in"le arm 6 4 %natch 6 4 6 4 6 4 Dead -ift ( ( %et the bar down e,ery- ( ( time/ stay down and then ( ( explode up ( ( 3,erhead %&uats 6 4 6 4 6 4 6 4 D' %wiss ball ( 6 4 5ncline bench press ( 6 4 ( 6 4 paired with ( 6 4 D' pull o,er 1+ ( 6 1+ ( 6 1+ ( 6 1+ ( 6 8our choice of any failure failure failure bi0s and tri0s failure failure failure failure failure failure failure failure failure

6 6 6 6 6 6 6 6 6 6 6 6

1+ 1+ 1+ 1+ failure failure failure failure

Day 1 Week Exercise Warm-up

dynamic warm-up and core 4 4 4 4 1+ 1+:6 1+:6 1+:6 ( ( ( ( 12 12 12 12 6 6 6 6 (ea (ea (ea (ea 3 3 3 3 ( (:6 (:6 (:6 6 6 6 6 1+ 1+ 1+ 1+ ( ( ( ( 1+ea 1+ea 1+ea 1+ea 6 6 6 6 ( (:6 (:6 (:6 4 4 4 4 12 12 12 12 12 12 12 12 6ea 6ea 6ea 6ea 3 3 3 3 1+ 1+:6 1+:6 1+:6 ( ( ( ( 1+ 1+ 1+ 1+ 6 6 6 6 (ea (ea (ea (ea

Day 2 Week Exercise Warm-up

dynamic warm-up and core ( ( ( ( 12 12 12 12 ( ( ( ( 6 6 6 6 ( ( ( ( ( ( ( 6 6 6 6 1+ 1+ 1+ 1+ 6 6 6 6 6 6 6 6 12 12 12 12 6 6 6 6 4 4 4 4 1+ 1+ 1+ 1+ ( ( (

!an" #lean

Wei"hted $ump %&uat 'ench press pair with 6 drop push-ups after each set %plit %&uat

'ack %&uats complex with 6 drop s&uats after each set 'arbell 5ncline press pair with 9D-

( ( ( (

'arbell %houlder %hru"

'arbell 'ento,er row

'ent o,er lateral raise pair with %' sin"le arm D' bench press

'arbell 3,erhead %plit %&uat paired with D' bicep curl

( ( ( ( 1+ 1+ 1+

12 12 12 12 ( ( (

Day 3 Week Exercise Warm-up D' split *ush-press 1 2 3 4

Day 4 Week Exercise Warm-up D' %in"le arm or barbell %natch 1 2 3 4

dynamic warm-up and core 4 4 4 4 ( ( ( ( ( ( ( ( 6 6 6 6 (ea (ea (ea (ea 3 3 3 3 6 6 6 6 ( ( ( ( 1+ 1+ 1+ 1+ 6 6 6 6 12ea 12ea 12ea 12ea 3 3 3 3 6 6 6 6 ( ( ( ( ( ( ( ( 1 ea 1 ea 1 ea 1 ea

dynamic warm-up and core 6 6 6 6 ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( ( 1+ 1+ 1+ 1+ failure failure failure failure 3 3 3 3 6 6 6 6 ( ( ( ( ( ( ( ( 12 12 12 12 4 4 4 4 6 6 6 6 failure failure failure failure 3 3 3 3 6 6 6 6 6 6 6 6 ( ( ( (

)ront %&uat or dead lift

%in"le le""ed le" press

D' bench press

pair with %in"le arm %' D' bent-o,er row D' *itcher s&uat

pair with your choice of core exercises !an" #lean7front s&uat 9D-7bent o,er row 1 rep

6 6 6 6 1+ 1+ 1+ 1+ 12ea 12ea 12ea 12ea

;ilitary *ress

%natch *ulls

D' %wiss ball 5ncline bench press paired with D' pull o,er

12 12 12 12

( ( ( (

6 6 6 6

12 12 12 12

8our choice of any bi0s and tri0s

1+ 1+ 1+ 1+ 6 6 6 6 ( ( ( ( failure failure failure failure

1+ 1+ 1+ 1+ failure failure failure failure