Workout

Day 1
Dynamic Warm up
Upper Body Warm up?
Frankensteins 2 x 6 steps
Toe Touches 2 x 6 steps
Quad Pulls 2 x 6 steps
Knee to Chest 2 x 6 steps
Hip Cradle 2 x 6 steps
Salute 2 x 6 steps
Side Lunge Squat 2 x 6 steps
Core Lifts 2 minute Rest Between Each Set
Bench Press 8 x 75% 6 x 80% 4 x 85% Not enough rest 2 x 90%
DB Shoulder Press 8x 8x 8x
Auxiliary Lifts
3 way Push Ups 10x 10x
SB Flat DB Fly 10x 10x
Shoulder Combo 10x 10x
BB Shurg/Upright Row 10x 10x
Body Dips 10x 10x
Tricep Push Down 10x 10x
2 Way Raise 10x 10x
Cool Down
Upper Body Static Stretch Triceps 1 x 20 sec Biceps 1 x 20 sec Pecs 1 x 20 sec
Lower Body Static Stretch Hamstring 1 x 20 sec Quads 1 x 20 sec Calfs 1 x 20 sec


Workout
Day 2
Dynamic Warm up
Frankensteins 2 x 6 steps
Toe Touches 2 x 6 steps
Quad Pulls 2 x 6 steps
Knee to Chest 2 x 6 steps
Hip Cradle 2 x 6 steps
Salute 2 x 6 steps
Side Lunge Squat 2 x 6 steps
Core Lifts 2 minute Rest Between Each Set
Parallel Squat 8 x 75% 6 x 80% 4 x 85% Not enough rest 2 x 90%
Lat Pull Down 8x 8x 8x
Auxiliary Lifts
Chin Ups 24
Glute Ham 10x 10x
Lunges 10x 10x
4 way Calf 10x 10x
Reverse Fly 10x 10x
Cable Row 10x 10x
Biceps 10x 10x
Cool Down
Upper Body Static Stretch Triceps 1 x 20 sec Biceps 1 x 20 sec Pecs 1 x 20 sec
Lower Body Static Stretch Hamstring 1 x 20 sec Quads 1 x 20 sec Calfs 1 x 20 sec