Faisal Workout Phase 1 (6 weeks)

Monday

1) Thumbs up DB incline Bench Press 3x12

2) DB Shoulder “L” Raises 3x10 each arm
3) Diamond Cutter Pushups 3xFailure then do https://www.youtube.com/watch?
v=frXIADJcYQA&list=PLRS2DE4P39EfT_qoH27_ix9VKqwIbhxS2&index=6 (3 sets)
4) Chin ups 3xfailure
5) DB Enhanced curl 3x12 then do https://www.youtube.com/watch?v=p2fwzeu4f-
k&list=PLRS2DE4P39EfT_qoH27_ix9VKqwIbhxS2&index=1 (3 sets)

Tuesday

1a) Step up 4x10 each leg

1b) DB Swing 4x15

2a) High Hip buck 3x10

2b) Hip Buck Marches 3x12

3a) Shuffle Pickups 3x8 Each direction

3b) Sprinter Lunge Leap 3x8 each leg

ABS/Calves

Wednesday

Burpee + Jumping Pull up 10

Box Jump 12

Jumping jacks 40

Repeat 7 times

Abs

Thursday
 1) DB Hang Clean 3x10
2) Spiderman Crawl Push up 3x10 Forward and backward after do
https://www.youtube.com/watch?
v=5Nh8ulyzv7Q&list=PLRS2DE4P39EfT_qoH27_ix9VKqwIbhxS2&index=2 (3 sets)

3) DB Curl and Press 3x10 after do https://www.youtube.com/watch?

v=t0_lZGmo9ag&list=PLRS2DE4P39EfT_qoH27_ix9VKqwIbhxS2&index=7&t=276s (3 sets)
4) DB Split Woodchopper Squat 3x12 each leg
5) Squat to standing cable row 3x12
6) Reverse “X” Fly 3x15

Friday

100 Cross Knee plank push ups

100 Renegade rows with 25% of your bodyweight in each hand

100 box jumps

100 opposite elbows to knee plank