Workout split

Monday = upper body circuit + abs circuit

Tuesday = lower body & deadlift
Wednesday = calesthetics & fst + abs v cut
Thursday = compound exercises circuit
Friday = hiit cardio & obliques
Saturday = full body circuit
Sunday = outdoor & fst

Monday ( 3 sets of 20 rep each ) 20 sec. Rest b/w sets

1. Bench press + pec dec fly + chest press on decline bench

2. Wide grip lat pulldown + reverse grip seated row + pendley row
3. Shoulder dumbell press + lateral raise + rear delt fly on incline bench
4. Tricep rope pushdown + cable hammer bicep curl
5. Tricep pushdown on shoulder press machine + ez bar bicep curl

Tuesday
1. Squat + chair squat + jump squat
2. Alternate lunges + static lunges + jumping lunges
3. Leg extension + split squat + bench lunges
4. Dumbell deadlift + trap bar deadlift + box jump
5. Hyperextension + Deadlift

Wednesday
1.pullups 100
2.pushups 100
3. Inverted row 100
4. Bodyweight dips 100
5. Handstand pushups 100
6. Kettlebell swing 100
7. Kettlebell pirate ship 100
8.sledge hammer swing 200
9. Boxing bag punches max.( variations )
10. Abs v cut exercises

Thursday ( 3 sets 20 rep of each )

1.clean & press + bent over row + close grip bench press
2.Arnold press + incline bench press + single arm dumbell row
3.Reverse grip lat pulldown + Behind the neck military press + o hearn tricep press
4.incline dumbell press ( 1 1 2 ) + Hammer curl ( 11 2 ) + Dumbell skull crusher ( 1 1 2 )
5.Dumbell press + bicep curl + tricep pushdown ( half half full )
Friday ( 3 set per exercise )
1.Hiit running
Or
Trademill hiit
2.Barbell side bent 30 per side
3.Cable wood chops 20 per side
4.Decline oblique crunch 30
5.Plate twist max.
6.spell casters 30
7.side jacknife crunch 30 per side
8.Dumbell side bent 30 per side

Saturday
1.Decline bench press+straight arm cable pulldown+shoulder press+leg extension+
preacher curl+dumbell overhead extension
2.Decline chest fly+Shotgun row+reverse shouler press+leg curl+incline dumbell
curl+tricep dips
3.cable crossover+ Hyperextension+seated lateral raise+leg press+barbell bicep
curl+reverse tricep pushdown
4.pullover+incline dumbell row+cable lateral raise+calf raise+spider curl+tricep
kickbacks