Upper Body A Lower Body A Upper Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12 Reverse Grip Lat Pull Downs 3x10-15

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP

Chest Press 3x10-15 Leg Press 3x10-15 Machine Rows 3x15-20

Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then
1 set AMRAP
Notes Notes Notes

Upper Body A Lower Body A Upper Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12 Reverse Grip Lat Pull Downs 3x10-15

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP

Chest Press 3x10-15 Leg Press 3x10-15 Machine Rows 3x15-20

Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then
1 set AMRAP
Notes Notes Notes

Upper Body A Lower Body A Upper Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12 Reverse Grip Lat Pull Downs 3x10-15

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP

Chest Press 3x10-15 Leg Press 3x10-15 Machine Rows 3x15-20

Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then
1 set AMRAP

Notes Notes Notes

Upper Body A Lower Body A Upper Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12 Reverse Grip Lat Pull Downs 3x10-15

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP

Chest Press 3x10-15 Leg Press 3x10-15 Machine Rows 3x15-20

Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then
1 set AMRAP

Notes Notes Notes

 Lower Body B

Exercise Volume Weight Reps

DB Goblet Squat 3x10-15

DB Romanian Deadlifts 3x8-12

Quad Extensions 3x10-15

Hamstring Curls 2x15-20

(2 sets of 30 seconds of static hamstring stretch after)
Notes

Lower Body B

Exercise Volume Weight Reps

DB Goblet Squat 3x10-15

DB Romanian Deadlifts 3x8-12

Quad Extensions 3x10-15

Hamstring Curls 2x15-20

(2 sets of 30 seconds of static hamstring stretch after)
Notes

Lower Body B

Exercise Volume Weight Reps

DB Goblet Squat 3x10-15

DB Romanian Deadlifts 3x8-12

Quad Extensions 3x10-15

Hamstring Curls 2x15-20

(2 sets of 30 seconds of static hamstring stretch after)

Notes

Lower Body B

Exercise Volume Weight Reps

DB Goblet Squat 3x10-15

DB Romanian Deadlifts 3x8-12

Quad Extensions 3x10-15

Hamstring Curls 2x15-20

(2 sets of 30 seconds of static hamstring stretch after)

Notes