chest/tri back/arm change up 1 sholders/legs change up 2 chest/tri back/arm change up 3 sholders/legs

chest/tri workout 1 cardio BB super set bench BB bench inclined DB bench standing tri extension skull crusher DB bench over on arm extension fly's cable push down cable push down cable crossover dips chest/tri workout 2 cardio skull crusher DB bench DB bench fly's standing tri extention tri kick back inclined skull crusher tri kick back BB bench close grip BB bench chest/tri workout 3 cardio cable crossover cable push down dips DB superset bench DB bench inclined DB bench bench over on arm extension skull crusher tri kick back standing tri extention skull crusher

20 min 1x6 3x15 4x10 3x12 6x8 6x12 4x8 4x10 3x15 2x40 5x12 3xtill fail 20 min 4x10 4x15 2x30 6x10 6x20 5x12 3x15 2x40 6x8 6x10 25 min 4x12 5x10 2xtill fail 1x6 4x12 3x10 2x30 4x10 3x12 6x8 4x10 2x40

back/arm workout 1 cardio wrist curl zottman curl pinwheel curl concentration curl curl in inclined bench forarm roller close grip EZ bar hammer curl dead lift romy dead lift bent row seated row back/arm workout 2 cardio EZ curl zottman curl pinwheel curl wrist curl hammer curl concentration curl forarm roller up right row bent row wide grip BB curl curl and press preacher curl seated row back/arm workout 3 cadio up right row bent row wide grip BB curl wrist curl close grip EZ bar seated row preacher curl forarm roller zottman curl hammer curl concentration curl

25 min 4x12 5x15 5x12 4x10 4x10 6x20 4x10 2x40 4x10 4x10 6x12 4x40 15 min 4x12 5x12 4x18 6x8 4x25 2x40 4x15 4x12 3x15 4x12 4x10 2x40 2x40 20 min 4x12 4x20 4x15 4x12 4x20 4x40 5x12 4x12 5x15 4x25 2x40

sholder/leg workout 1 cardio Crux front raise arnold press military press wide grip pull down close grip pull down shrugs face pull leg curl squat snatch clean sumo dead lift calf raise sholder/leg workout 2 cardio clean snatch dead lift leg curl pull down military press arnold press front raise shrugs face pull Crux sholder/leg workout 3 cardio military press arnold press shrugs face pull front raise leg curl pull down calf raise leg press squat sumo dead lift clean

change up 1 (5-8 sets) 15 min bent row 5x30 sec up-right row 6x10 military press 4x12 good mornings 4x12 split squat 4x12 thruster 4x12 SLD 6x40 cardio 35 min 3x15 change up 2 (5-8 sets) 4x10 dead lift 8x8 romy dead lift 4x8 bent row 4x10 front squat 3x10 military press 6x40 sholder press back squat 10 min good mornings 3x12 cardio 45 min 3x10 change up 3 (5-8 sets) 4x12 K-bell push press 5x12 k-bell sumo high pull 4x15 k-bell Alt hang clean 4x12 k-bell snatch 4x12 k-bell jerk 4x20 k-bell thrusters 5x25 cardio 35 min 4x10 6x25 sec 15 min 5x12 4x15 4x25 3x10 4x12 5x12 6x12 6x30 4x12 4x10 4x10 4x12

8 8 8 8 8 8 8

8 8 8 8 8 8 8 8

10 10 10 10 10 10

AB's 1 bike pike jack knife crunch plank olique crunch russian twist flutter AB's 2 pike plank heel touches russian twist sit-up crunch flutter bike figure 8 AB's 3 jack knife flutter figure 8 bike crunch jack knife russian twist pike AB's 4 pike bike crunch flutter jack knife russian twist heel touches plank-ups

3x35 3x35 3x35 3x35 3x30 sec 3x35 60 60 3x30 3x30 sec 3x35 60 3x40 3x40 80 3x20 20 3x25 60 20 3x20 3x25 3x30 3x20 3x20 3x30sec 3x30sec 3x30sec 3x30sec 3x30sec 3x30sec 3x30sec 3x30sec