Functional Juggernaut

week1
day 1: squat
1a: squat 60x5x10
1b: staggered hand pushups 5x10
2a: RFESS _x3x15 rear food elevated split squat
2b: side plank 45s
3a: cable reverse hyper 3x15 (butt leg lift)
3b: alt. lateral lunges _x3x12

day 2: bench
1a: DB bench 24/24?x5x10
1b: Db arc row 5x10
2a: DB incline bench 20/20x3x15
2b: leg raise 3x15

3x15 (try slow lowering, pauses at halfway to increase the time it

takes to complete each rep.)
3a: shoulder
3b: tricep
3c: bicep

day 3: dead
1. RDL 60x5x10
2a. DB row 3x15
2b. alt pushup 3x5/5
3a. chin ups 3x10
3b. SLDL 3x10 single leg dead lift

day 4: press
1a. DB press 25x5x10
1b. wide grip pull-ups 5x5
2a. foot elevated pushups 5x10
2b. Db row 5x10

3x15 (try slow lowering, pauses at halfway to increase the time it

takes to complete each rep.)
3a: shoulder
3b: tricep
3c: bicep