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Monday
[AM] HIIT & Sprints
[PM] Arms/Abs
- Standing BB curls (superset) x3 6-12 reps
- Two arm overhead seated db extension x3 6-12 reps
- BB preacher curls (superset) x3 8-12 reps
- Rope press downs – x3 8-12 reps
- Hammer curls (superset) x2 10-12 reps
- Close grip bench press x2 10-12 reps
- Seated concentration curls (triset) x2 10-12 reps
- Reverse grip barbell curls x2 10-12 reps
- Close-grip pushups x2 10-12 reps
- Hanging Leg Raises (giant set)
- Rope crunches
- Oblique floor twists
- Weighted sit ups x2 to failure
Tuesday
[AM] Swim Sprints
[PM] Shoulders/Calves/Cardio
- Seated sideways on bench one arm db lateral raises – 3x 10-12
- Upright rows 3×10-12 (2 drop sets on last set)
- Standing DB Laterals – 30lb x 10 (drop sets)
- Reverse pec dec – 3×12 (one drop set on last set)
- BB shrugs – 3×12
- Dumbell front raises – 3×12
- One arm cable shrug – 3×12
- Standing calve raises – 3×12
- Jump rope 10 minutes
Wednesday
[AM] HIIT
[PM] Chest/Triceps/Cardio
- Pec dec – 4×12
- Incline barbell press – 3×12
- Flat hammer press – 3×6-12 one drop on last set
- Decline press – 3×12
- Flat dumbbell fly superset dumbell pullovers – 3×12
- V-Bar press down superset with overhead one arm extension – 2×10
- Run 20 minutes intervals
- Stair climber – 5 minutes level 8.0
Thursday
[AM] Swim Sprints
[PM] Back/Biceps/Abs
- T-bar rows – 4×8-12 2 drop sets on the last set
- Reverse grip pulldowns – 3×12
- Standing DB rows – 3×12
- Seated cable narrow grip row (superset) – 3×12
- Behind the neck pulldowns – 3×12
- Deadlifts superset with straight bar standing pulldowns – 3×5-12
- Standing BB curl (superset) 3×10-12
- Cambered bar rollouts 3×10-12
- Standing Concentration curls (superset) – 3×10-12
- Rope crunches – 3×10-12
Friday
Sprints 100mx20
Saturday
[AM] Legs
- 10 minute bike warm up
- Leg extensions 3×12-15
- Squats 4×8-12
- Lying leg curl 4×12-15
- Leg press 4×12-15
- Stiff leg deadlifts with dumbells x20 (superset)
- Walking lunges x20
- Seated calf raise 4×12-15
[PM] Whole Body
Sunday
OFF
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