Day 1 Push with Emphasis on Chest Bench Press 6x5,3,1,1,10,F Incline Dumbbell Press 5x5 Superset: Incline Dumbbell

l Flies w/ Neutral Grip Shoulder Press 4x12-15 Superset: Incline Barbell Press Drop Sets for Speed 3xF with Lateral Raises 3x10-15 Superset: Cable Flies w/ Plyometric Pushups 3xF

Cardio: HIIT

Day 2 Pull with Emphasis on Back Bent Over Barbell Row 5x10,8,5,5,15 Dumbbell Row 4x6-8 T-Bar Rows 5x5-7 w/ drop-set to F Superset: Lat Pulldown w/ Rope Face Pulls 3xF Lat Pulldown Drop Sets Finisher 1xF

Cardio: Rowing Machine

Day 3 Legs Back Squats Progression to 1RM then drop sets to F Pause Squats 5x5 Front Squats 4x6-8 Back Squats 1xF Jump Squats on Stairs 15x4

Day 4 Push with Emphasis on Shoulders Light Bench Press for Explosiveness 4x10-15 Military Press 5x5 Dumbbell Shoulder Press 5x6-8 Superset: Weighted Dips w/ Lateral Raises 5xF Superset: Rear Deltoid Raise w/ Diamond Pushups 4xF Superset: Shrugs w/ Upright Rows 3xF

Abs

Day 5 Pull with Emphasis on Biceps Pullups 5xF Preacher Curl 4x10,8,6,10 Superset: Incline Dumbbell Curl 4x10, Cross-body curl 4x10, Pronated Curl 4x10 Rope Cable Curl Drop Sets 4xF High Cable Row 3x10

Cardio: HIIT

Day 6 Legs Deadlifts Progression to 1RM Rack Pulls 3x8-10 Light Back Squats 4x10 Superset: Hamstring Curls w/ Kettle-bell swings 4xF Single Leg Jump Squats on Stairs 5x4 each leg

Day 7 Rest