April 29th-May 20th

Hamstring And Glutes Day 1

Exercise Sets Reps Rest(S) Tempo

Foam Roller IT Band 2 - 30sec

Kneeling Hip Flexor 2 - 30sec

Quad Stretch 2 - 30sec

Body Twist Glute

Stretch 2 - 30sec

Sumo Deadlift 4 - 12

Romanian Deadlift 4 - 15 60

Hip Thrust 4 - 15 60

Cable Pull Through

(With Rope) 4 - 15 0

Box Jump 4 - 20 60
Hamstring And Glutes Day 1

Exercise Sets Reps Rest(S) Tempo

Decline Crunch 3 12 - 15 0

Plank
3 - 60sec 10
Shoulders Day 2

Exercise Sets Reps Rest(S) Tempo

4 - 15 0

Dumbell Shoulder
Press

Hammer Grip Shoulder

Dumbbell Press 4 - 10 60

Upright Row 4 - 15 0

Dumbbell Lateral Raise 4 - 10 60

Reverse Peck Deck 4 - 15 60

Rowing Machine 5 Minutes

1000m in total in 5min
Back And Bicep Day 3

Exercise Sets Reps Rest(S) Tempo

Incline Walk, Treadmill 15 Minutes

8.5% incline

Bent Over Barbell Row 4 - 15 0

Chest Supported
Dumbbell Rows 4 - 10 60

Assisted Pull-Ups 4 - 15 0

Dumbbell Pullover 4 - 10 60

Alternate Incline
Dumbbell Curl
4 - 12 0

12 each arm
Back And Bicep Day 3

Exercise Sets Reps Rest(S) Tempo

Rope Hammer Curls 4 - 12 60

Preacher Curl 4 - 12 60
Quad And Calfs Day 4

Exercise Sets Reps Rest(S) Tempo

Front Squat 4 0 - 15 60

Leg Press Narrow Feet 4 - 15 0

Walking Lunges
4 - 24 60

24 steps in total

Leg Extentions 4 - 15 60

Smith Calf Raise With

Block Version 2 4 12 - 15 60

Ab Rollout With Barbell 3 - 12 0

Box Crunch 3 - 15 10
Chest And Triceps 5

Exercise Sets Reps Rest(S) Tempo

Chest Press 4 - 15 0

Bosu Ball Push Up 4 - 10 60

Dips 4 12 - 15 0

DB Flies 4 - 10 60

Dumbbell Overhead
Tricep Extension 4 - 15 0

Reverse Pushdowns 4 12 - 15 60

Shoulders And Abs Day 6

Exercise Sets Reps Rest(S) Tempo

Incline Walk, Treadmill 15 Minutes

8.5% incline
Shoulders And Abs Day 6

Exercise Sets Reps Rest(S) Tempo

Upright Cable Row

4 - 15 0

Bent Over DB Side

Raises 4 - 10 60

Cable Front Raise 4 - 15 0

Standing Face Pulls 4 - 10 60

Kettle Swing 4 - 45sec 0

Box Crunch 4 - 15 60

Cable Crunch 4 - 15 0
Shoulders And Abs Day 6

Exercise Sets Reps Rest(S) Tempo

Crunch (On Stability
Ball) 4 - 15 10