3 Days A Week

WARM UP

Take yourself though a few warm up sets of the first few exercises and do some mobility before starting each session.

DAY 1

REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)

20, 15, 10, 10, 15, 20

Squats

4 sets 12-15

Bench Chest Press

SUPERSET WITH

Banded Pullups

3 Sets 20

Seated Arnold Press

SUPERSET WITH

Bar Back Lunges (20 each leg)

3 Sets 15-20 (DROP EACH SET 2 DROPS, START WITH WEIGHT FOR 6 REPS, DROP WEIGHT CARRY ON, DROP AGAIN TO FATIGUE)

Goblet Squat

FINISHER

Circuit 25 reps each , 2 Rounds

TRX Ham Curl

Goblet Squat

KB Swing

Squat Press

DAY 2

REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)

20, 15, 10, 10, 15, 20

Lunges

5 sets 3

Pull Ups lightest band

3 Sets 20

Wide Leg Squats

SUPERSET WITH

1 Arm Row (10 each arm)

3 Sets 15-20

Hip Thrusts

FINISHER

Circuit 25 reps each , 3 Rounds

Bicep Curl

Chin Ups

Cable Tricep pushdown

Tricep Dips

DAY 3

REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)

20, 15, 10, 10, 15, 20

Clean & Press

4 sets 10-12

Deadlift

3 Sets 20

Seated Lat Raises (10) Seated bent forward raises (10)

SUPERSET WITH

Benr Over Row

3 Sets 15-20

Ball Slam

FINISHER

Circuit 25 reps each , 3 Rounds

Push Press

Hanging leg raises

Wide Leg Deadlift

Comando Crawl