WEEK2

Monday Exercise BenchPress Chinups UprightRow PushPress BarbellShrugs DumbellBicepCurls Tuesday Exercise Deadlift BoxJumps DumbellStepups HangingLegCurls(Abs) Thursday Exercise BenchPress LatPullDown SeatedDumbellMilitaryPress DumbellShrugs DumbellBicepCurls WARMUP Weight Reps 50%1RM 6 WORKSETS Weight Reps 80%1RM 46 ToFailure 10 10 10 10 WORKSETS Weight Reps 60%1RM 12 8 12(eachleg) 15 WORKSETS Weight Reps 60%1RM 12 10 10 10 10 Sets 4 3 3 3 3 3

WARMUP Weight Reps 50%1RM 6

Sets 4 3 3 4

WARMUP Weight Reps 50%1RM 6

Sets 4 4 4 4 3

Friday WARMUP WORKSETS Exercise Weight Reps Weight Reps Squat 50%1RM 6 80%1RM 46 PowerClean 68 WalkingLunges DownandBackhallway LyingHamstringcurls 12 AbCircuit(choose3exercisesx2supersets)

Sets 4 4 2 3 2

Conditioning DAY1 10x100ydsprints(under17seconds DAY2 Yourchoice

Rest 45secondsbetweensprints MaximumEffort