Upper Body A

Exercise Volume Weight Reps

Seated DB OHP 3x10-15

Unilateral DB Row 3x8-12

Chest Press 3x10-15

Lat Pull Downs 3x10-15

Notes

Upper Body A

Exercise Volume Weight Reps

Seated DB OHP 3x10-15

Unilateral DB Row 3x8-12

Chest Press 3x10-15

Lat Pull Downs 3x10-15

Notes
 Upper Body A

Exercise Volume Weight Reps

Seated DB OHP 3x10-15

Unilateral DB Row 3x8-12

Chest Press 3x10-15

Lat Pull Downs 3x10-15

Notes

Upper Body A

Exercise Volume Weight Reps

Seated DB OHP 3x10-15

Unilateral DB Row 3x8-12

Chest Press 3x10-15

Lat Pull Downs 3x10-15

Notes
 Lower Body A

Exercise Volume Weight

Assisted Bodyweight Lunges 3x8-12

Seated Hamstring Curls 3x10-15

Leg Press 3x10-15

Calf Raises 3x15-20

Notes

Lower Body A

Exercise Volume Weight

Assisted Bodyweight Lunges 3x8-12

Seated Hamstring Curls 3x10-15

Leg Press 3x10-15

Calf Raises 3x15-20

Notes
 Lower Body A

Exercise Volume Weight

Assisted Bodyweight Lunges 3x8-12

Seated Hamstring Curls 3x10-15

Leg Press 3x10-15

Calf Raises 3x15-20

Notes

Lower Body A

Exercise Volume Weight

Assisted Bodyweight Lunges 3x8-12

Seated Hamstring Curls 3x10-15

Leg Press 3x10-15

Calf Raises 3x15-20

Notes
 Upper Body B

Reps Exercise Volume Weight

Reverse Grip Lat Pull Downs 3x10-15

Push Ups 3x AMRAP

Machine Rows 3x15-20

6 Ways 1 set of 4-6, then

1 set AMRAP

Notes

Upper Body B

Reps Exercise Volume Weight

Reverse Grip Lat Pull Downs 3x10-15

Push Ups 3x AMRAP

Machine Rows 3x15-20

6 Ways 1 set of 4-6, then

1 set AMRAP

Notes
 Upper Body B

Reps Exercise Volume Weight

Reverse Grip Lat Pull Downs 3x10-15

Push Ups 3x AMRAP

Machine Rows 3x15-20

6 Ways 1 set of 4-6, then

1 set AMRAP

Notes

Upper Body B

Reps Exercise Volume Weight

Reverse Grip Lat Pull Downs 3x10-15

Push Ups 3x AMRAP

Machine Rows 3x15-20

6 Ways 1 set of 4-6, then

1 set AMRAP

Notes
 Lower Body B

Reps Exercise Volume

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

Reps Exercise Volume

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

Reps Exercise Volume

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

Reps Exercise Volume

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
Weight Reps

Weight Reps
Weight Reps

Weight Reps