EXERCISE REP SETS REST

Jump squat 8 5 40s

Lying supine leg curl 12 3 40s
Goblet squat 8 5 40s
Barbell squat 12 3 2m
Deadlift 12 3 2m
Leg extension R&L 15/side 3 Alt
Donkey kicks R&L 15/side 3 alt
Jane fondas R&L 15/side 3
LEG 1

LEG 2

Plyo lunge 6 3 40s

Front lunge 30 3 alt
Back lunge 30 3 alt
Bulg split squat R&L 12 3 alt
Bridge Till failure 3 30s
Calves(2,1,in,out;sq v) 15/variation 4

UB 1- BICEPS,TRICEPS & CHEST

21s 1 3 40s
Alt curls/s 12 3 40s
Cross body curls/s 12 3 40s
Drag curls/s 12 3 40s
Waiter curls 15 3 40s
21s 1 1 2m
Alt curl light weight 50
21s 1
T extension/s 12 3 20s
Skull crusher 8 2 40s
T dips 12 2 40s
DB press 12 3 40s
Chest fly 12 3

UB 2-SHOULDERS & BACK

Lateral raise/s 8 5 alt
Rear delt flies 8 5 alt
Grave diggers 10 3 40s
Shoulder press/s 8 3 Alt
Military press 853 5 2 mins
Partial lat raises To failure 3 alt
Angled shrug/s 15 5 Alt
Face pull 12 3 2 min
Bb rows 8 5 1 min
Db pullover 50 2 1 min
Deadlift -8-5