
—Sunday— Active Rest | —Monday— Quads | —Tuesday— Shoulders + Chest | —Wednesday— Active Rest | —Thursday— Back, Bi's + Tri's | —Friday— Glutey | —Saturday— Ab Blaster |
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Active Rest Restorative Yoga/Mobility 01.00 02.00 | Quads Superset #1 01.00 02.00 Dumbbell Side Lunge Wide Stance Barbell Squat | Shoulders + Chest Superset #1 01.00 02.00 Dumbbell Upright Row Resistance Band Face Pull | Active Rest Cardio of Choice 01.00 02.00 | Back, Bi's + Tri's Superset #1 01.00 02.00 Bench Tricep Dips Dumbbell Deadlifts Dumbbell Bicep Curls | Glutey Superset #1 01.00 02.00 Bridge Lift Banded Side Kick | Ab Blaster Superset #1 01.00 02.00 Single Arm Farmers Walk Side Plank Rotation Mountain Climbers |
Quads Superset #2 02.00 03.00 Banded Bench Squat Cable Hip Adduction | Shoulders + Chest Superset #2 02.00 03.00 Dumbbell Halos Around The World Raises | Active Rest Restorative Yoga/Mobility 02.00 03.00 | Back, Bi's + Tri's Superset #2 02.00 03.00 Back Fly On Bench Tricep Push-Ups Dumbbell Hammer Curl | Glutey Superset #2 02.00 03.00 Cable Kickback Weighted Standing Fire Hydrant Dumbbell Curtsey Lunge | Ab Blaster Superset #2 02.00 03.00 :30 Plank Hold Bent Knee Hip Raise Russian Twist | |
Quads Cardio of Choice 03.00 04.00 | Shoulders + Chest Superset #3 03.00 04.00 Push-Ups Chest Fly | Glutey Cardio of Choice 03.00 04.00 |