Day

Monday
Chest/Back
Bicep
Back Conc.

Tuseday
Ab/Calves

Week 1 Heavy Calisthenics Low Rep

Schedule (Pick Four Movements From List)
Chest Movement
Back/Bicep Movement
Chest Movement
Back/Bicep Movement
Chest Movement
Back/Bicep Movement
Chest Movement
Back/Bicep Movement

Ab Movement
Calve Movement
Ab Movement
Calve Movement
Ab Movement
Calve Movement
Ab Movement

Wedensday Leg Movement

Leg/ShoulderShoulder
Leg Movement
Shoulder
Leg Movement
Shoulder
Leg Movement
Shoulder
Thurseday
Back/Bicep
Tricep

Back/Bicep
Tricep Movement
Back/Bicep
Tricep Movement
Back/Bicep
Tricep Movement
Back/Bicep
Tricep Movement

Friday
Ab/Calve

Ab Movement
Calve Movement
Ab Movement
Calve Movement
Ab Movement

Calve Movement
Ab Movement
Saturday
Plate

Plate Workout

Day
Monday

Week 2 Olympic Lift

Clean
Clean
Clean
Clean
Shoulder Press
Heavy Shrugs Alternate Sets Behind, 2x Front, and Calph Ma
Burnout shrugs Alternate at 25 Behind and Front

Tuseday

Rest

Wednesday Squat warmup

Squat
Squat -30% weight
Weighted Lunges
Hack Squat
Body Weight Ankle Squats
Thurseday

Rest

Friday

Deadlift warmup

Deadlift (Failure)
Deadlift -30% weight (Failure)
Deadlift -30% weight (Failure)
Stiff Leg Deadlift
Front Squat
Hyperextensions
Saturday

Flat Bench Warm up

Flat Bench
Flat Bench -30% weight
Flat Bench -30% weight
Cable Flys
Floor Press
Push Ups

Day
Monday
Leg
Primary

Week 3 Primary Secondary Clean Gain

Deadlift
Front Squat
Weighted Dumbell Lunge
Hyper Extensions
Clean
Jumping Squat
Sumo Deadlift

Tuseday
Chest
Triceps
Shoulders
Primary

Flat Barbell Bench Press

Weighted Dip
incline/Decline Dumbell Press
Floor Press
Standing Barbell Press
Dumbell Seated Press
Close Grip bench press

Wednesday
Back
Bicep
Primary

Pendlay Row
Weighted Overhand Pull Up
Single Dumbel Row
Seated Lateral Trap Raise
Weighted Underhand Pull Up (Wide Close)
Wide Barbell Curl
Concentration Seated EZ Bar Curl

Thurseday
Leg
Primary

Deadlift
Weighted Dumbell Lunge
Pistol Squats
Body Weight to Ankle Squats
Clean
High Box Jump
Jumping Body Weight to Ankle Squats

Friday

Flat Barbell Bench Press

Chest
Triceps
Shoulders
Primary

Weighted Dips
Muscle Up Push ups
Push Ups
Standing Barbell Press
Handstand Push ups
Diamond/Body Ups

Saturday
Back
Bicep
Primary

Pendlay Row
Weighted Overhand Pull Up (Wide Close)
Head Bangers
Upward Body Weight Row Pull Up
Weighted Underhand Pull Up (Wide Close)
Neautral Pull ups
Fat Grips Pull Ups

Day
Monday
Chest/Back
Bicep
Back Conc.

Tuseday
Ab/Calves

Week 4 Heavy Calisthenics High Rep

Schedule (Pick Four Movements From List)
Chest Movement
Back/Bicep Movement
Chest Movement
Back/Bicep Movement
Chest Movement
Back/Bicep Movement
Chest Movement
Back/Bicep Movement

Ab Movement
Calve Movement
Ab Movement
Calve Movement
Ab Movement
Calve Movement
Ab Movement

Wedensday Leg Movement

Leg/ShoulderShoulder
Leg Movement
Shoulder
Leg Movement
Shoulder
Leg Movement
Shoulder
Thurseday
Back/Bicep

Back/Bicep
Tricep Movement

Tricep

Back/Bicep
Tricep Movement
Back/Bicep
Tricep Movement
Back/Bicep
Tricep Movement

Friday
Ab/Calve

Ab Movement
Calve Movement
Ab Movement
Calve Movement
Ab Movement
Calve Movement
Ab Movement

Saturday
Plate

Plate Workout

Day
Monday

Week 5 Olympic Lift

Clean
Clean
Clean
Clean
Shoulder Press
Heavy Shrugs Alternate Sets Behind, 2x Front, and Calph Ma
Burnout shrugs Alternate at 25 Behind and Front

Tuseday

Rest

Wednesday Squat warmup

Squat
Squat -30% weight
Weighted Lunges
Hack Squat
Body Weight Ankle Squats
Thurseday

Rest

Friday

Deadlift warmup
Deadlift (Failure)
Deadlift -30% weight (Failure)
Deadlift -30% weight (Failure)
Stiff Leg Deadlift
Front Squat
Hyperextensions

Saturday

Flat Bench Warm up

Flat Bench
Flat Bench -30% weight
Flat Bench -30% weight
Cable Flys
Floor Press
Push Ups

Day
Monday
Leg
Primary

Week 6 Primary Secondary Clean Gain

Deadlift
Front Squat
Weighted Dumbell Lunge
Hyper Extensions
Clean
Jumping Squat
Sumo Deadlift

Tuseday
Chest
Triceps
Shoulders
Primary

Flat Barbell Bench Press

Weighted Dip
incline/Decline Dumbell Press
Floor Press
Standing Barbell Press
Dumbell Seated Press
Close Grip bench press

Wednesday
Back
Bicep
Primary

Pendlay Row
Weighted Overhand Pull Up
Single Dumbel Row
Lateral Trap Raise

Weighted Underhand Pull Up (Wide Close)

Wide Barbell Curl
Concentration Seated EZ Bar Curl
Thurseday
Leg
Primary

Deadlift
Weighted Dumbell Lunge
Pistol Squats
Body Weight to Ankle Squats
Clean
High Box Jump
Jumping Body Weight to Ankle Squats

Friday
Chest
Triceps
Shoulders
Primary

Flat Barbell Bench Press

Weighted Dips
Muscle Up Push ups
Push Ups
Standing Barbell Press
Handstand Push ups
Diamond/Body Ups

Saturday
Back
Bicep
Primary

Pendlay Row
Weighted Overhand Pull Up (Wide Close)
Head Bangers
Upward Body Weight Row Pull Up
Weighted Underhand Pull Up (Wide Close)
Neautral Pull ups
Fat Grips Pull Ups
Week 7 Rest and Run
No weights, just rest and do cardio AT LEAST EVERY OTHER DAY. EVERY KIND.

THANKSGIVING BREAK WEEK 1 AND 2 BURNDOWNS W/CARDIO EVERYDAY.

MONDAY
AM
Deadlift(week2)
PM
Ab/Calves(week1)
RUN EVERY DAY
* Make into cardio
OR
2 week mix up
Monday
Week 1
Bench/Deadlift (week 2)
Week 2
Squat/Clean(week2)
Week 3
As normal
Week 4
Bench/Deadlift (week 5)
Week 5
Squat/Clean(week5)
Week 6
As normal
Week 7
Relax and Run
OR
Just follow the above guide

Exercise List
Chest

One Arm Push Up

Flys
Weighted Dips
Straight Bar Push Ups
Decline Push Up
Typerwriter Pull Up
Flat Bar Push Up
Planch Push Up
Lallanne Push Ups

Back/Bicep
(More Back concentrated moves
on the bottom)

Uneven Pull Up
One Arm Pull Up
Head Bangers (all angles)
Cliff Hangers
Archer Pull Up
Neautral
Chin Up
Pull Up

Ab

Dragon Flags
Window Washer
Ab Wheel
Lever
Landmine Twist
L-Sit

Reps w/main exercise (Depending

Sets
6 sets with the burnout at t

Ab Crunch Machine
Ez Bar Push
Double Crunch
Twist Crunch
Sit Ups
Leg Raises/upside down

Shoulder

Handstand Push Ups

One Arm Push
Dips
Plates
Power Push Ups
One Arm Handstand Push Up
Flat Bar Push Up

Tricep

Knunchuck Pull Up

Diamon Push Ups

Korean Dips
Body Up
X-Pushes
Fist Pushes
Single Arm Tricep Push Up
Super Dip
Weighted Diamond Push Up
Flat Bar Dip

Leg

Pistol Squat
Body Weight Ankle Squats
One Leg Box Jump
Box Jump
Lunges
Kneeling Jump
Single Leg Glute Raise

Calve

One Leg Calves Raise

Two Leg Calves Raise
Seated Calve Raise
Jump Rope

Reps
5,5,4,4
1 or 2
3 or 4
5 or 7
5,5,4,4,
10,8, 8,6

Sets

50

10
1
2 or 3
20 yrd
10, 8, 6, 6
100

6,5,4,4

3
2
1
1
4 Super set
4 Super set
1

4
2
2
3
3
1

2
2
2
3
3
2

2 or 3
5 or 7
10, 8, 6, 6
10, 8, 6, 6
20
10
1

3
2
2
2
3
3
1

2 or 3
5 or 7
10, 8, 6, 6
10, 8, 6, 6
100
Reps
2 or 3
4 or 8
20 yrd
8 or 10
2 or 3
4 or 8
8 or 10

Sets
SET
SET
SET
SET

3--4
3--4
3--4

4 GIANT
4 GIANT
4 GIANT
4 GIANT
Triset
Triset
Triset

3--4
3--4
3--4

4 GIANT
4 GIANT
4 GIANT
4 GIANT
Triset
Triset
Triset

SET
SET
SET
SET

3--4
3--4
3--4

4 GIANT
4 GIANT
4 GIANT
4 GIANT
Triset
Triset
Triset

SET
SET
SET
SET

SET
SET
SET
SET

3--4
25 3--4
30 3--4

4 GIANT
4 GIANT
4 GIANT
4 GIANT
Triset
Triset
Triset

2 or 3
(90lb, 45lb, 25lb)
4 to 6
8 or 10
2 or 3
4 or 8
8 or 10
2 or 3
(90lb, 45lb, 25lb)
4 to 6
8 or 10
(90lb, 45lb, 25lb)
4 or 8
8 or 10
2 or 3
40 yrd
10
50
2 or 3

2 or 3

4 GIANT SET

(45lb, 25lb, 0lb)

50
50(Strict)
2 or 3

2 or 3
(45lb, 25lb, 0lb)
20
(45lb, 25lb, 0lb)
4 or 8
8 or 10

Exercise List
Chest

3--4
20 3--4
50 3--4

50
3--4
3--4
3--4

4 GIANT SET
4 GIANT SET
4 GIANT SET
Triset
Triset
Triset
4 GIANT
4 GIANT
4 GIANT
4 GIANT
Triset
Triset
Triset

One Arm Push Up

Flys
Weighted Dips
Straight Bar Push Ups
Decline Push Up
Typerwriter Pull Up
Flat Bar Push Up
Planch Push Up
Lallanne Push Ups

Back/Bicep
(More Back concentrated moves
on the bottom)

Uneven Pull Up
One Arm Pull Up
Head Bangers (all angles)
Cliff Hangers
Archer Pull Up
Neautral
Chin Up
Pull Up

Ab

Dragon Flags
Window Washer
Ab Wheel
Lever
Landmine Twist
L-Sit
Ab Crunch Machine
Ez Bar Push
Double Crunch
Twist Crunch
Sit Ups

SET
SET
SET
SET

Reps w/main exercise (Depending

Sets
6 sets with the burnout at t

Leg Raises/upside down

Shoulder

Handstand Push Ups

One Arm Push
Dips
Plates
Power Push Ups
One Arm Handstand Push Up
Flat Bar Push Up

Tricep

Knunchuck Pull Up
Diamon Push Ups
Korean Dips
Body Up
X-Pushes
Fist Pushes
Single Arm Tricep Push Up
Super Dip
Weighted Diamond Push Up
Flat Bar Dip

Leg

Pistol Squat
Body Weight Ankle Squats
One Leg Box Jump
Box Jump
Lunges
Kneeling Jump
Single Leg Glute Raise

Calve

One Leg Calves Raise

Two Leg Calves Raise
Seated Calve Raise
Jump Rope

Reps
5,5,4,4
1 or 2
3 or 4
5 or 7
5,5,4,4,
10,8, 8,6

Sets

50

3
2
1
1
4 Super set
4 Super set
1

10
1

4
2
2
3
3
1

2 or 3
20 yrd
10, 8, 6, 6
100

6,5,4,4

3
2
2
2
3
3
2

1
2 or 3
5 or 7
10, 8, 6, 6
10, 8, 6, 6
20
10
1

3
2
2
2
3
3
1

2 or 3
5 or 7
10, 8, 6, 6
10, 8, 6, 6
100
Reps
2 or 3
4 or 8
20 yrd
8 or 10
2 or 3
4 or 8
8 or 10
2 or 3
(90lb, 45lb, 25lb)
4 to 6
8 or 10
2 or 3
4 or 8
8 or 10
2 or 3
(90lb, 45lb, 25lb)
4 to 6
8 or 10

Sets
SET
SET
SET
SET

3--4
3--4
3--4

4 GIANT
4 GIANT
4 GIANT
4 GIANT
Triset
Triset
Triset

3--4
3--4
3--4

4 GIANT
4 GIANT
4 GIANT
4 GIANT
Triset
Triset
Triset

SET
SET
SET
SET

4 GIANT
4 GIANT
4 GIANT
4 GIANT

SET
SET
SET
SET

(90lb, 45lb, 25lb)

4 or 8
8 or 10

3--4
3--4
3--4

2 or 3
40 yrd
10

SET
SET
SET
SET

3--4
25 3--4
30 3--4

4 GIANT
4 GIANT
4 GIANT
4 GIANT
Triset
Triset
Triset

3--4
20 3--4
50 3--4

4 GIANT
4 GIANT
4 GIANT
4 GIANT
Triset
Triset
Triset

SET
SET
SET
SET

4 GIANT
4 GIANT
4 GIANT
4 GIANT
Triset
Triset
Triset

SET
SET
SET
SET

50
2 or 3

2 or 3
(45lb, 25lb, 0lb)
50
50(Strict)
2 or 3

2 or 3
(45lb, 25lb, 0lb)
20
(45lb, 25lb, 0lb)
4 or 8
8 or 10

Triset
Triset
Triset

50
3--4
3--4
3--4

OTHER DAY. EVERY KIND.

OWNS W/CARDIO EVERYDAY.

TUSEDAY
Bench Press(week2)
Leg(week1)

WEDNESDAY
Squat(week 2)
Ab/Calves(week1)

THURSEDAY
Back(week 1)
Tricep(week1)

TUSEDAY
Ab/Calves(week 1)
Ab/Calves(week 1)

WEDNESDAY
Bicep/Tricep(week 1)
Leg/Shoulder(week1)

THURSEDAY
Squat/Clean(week2)
Bench/Deadlift (week 2)

Ab/Calves(week 4)
Ab/Calves(week 4)

Bicep/Tricep(week 4)
Leg/Shoulder(week4)

Squat/Clean(week 5)
Bench/Deadlift (week 5)

Type of Cardio

Cardio every day or at least every other day.

Swim/Distance/HIIT/Bike/hike

ercise (Depending on how difficult the movement is, just

add weight to fullfill reps set) Example
2-3 on the first set
Decline Planch Push Up
5-6 on the next two sets
Pull Up
8-10 on the next two sets
Ring Weighted Romanian Dips
No weight on the last set
Chin Up
Flat Bar Push Up
Neautral Pull Up
Ring Flys
Archer Pull Up
Burnout with 30 of each primary movement
Ab Wheel Roll out
Calve Raise Both Legs Weighted
Dragon Flag
Single Leg Calve Raise
Lever Raise
Other Leg Calve Raise
Window Washer
Seated Calve Raise
Burnout with 150 Sits Ups and Calve Raises
Lunges
20 yards
Handstand Push Ups
Pistol Squats
X-Push Ups
Single Leg Glute Raise
Flat Bar Push Up
Kneeling Jump
Burnout with 30 of each primary movement
Handstand Push Up
Lever
One Arm Push Ups
Lalanne Push Ups
Deep Dips
In and out
Plate workout for 10 min
Uneven Pull Up
Donkey Calve Raise
Head Bangers Palms In
Single Foot Raise
Archer Pull Up
Other Single Foot Raise

Cliff Hangers
Burnout with 30 of each primary movement
Super Dip
Knunckuck Pull Up
Korean Dips
Pistol Squats
X-Push Ups
Diamond Push Ups
Ring Weighted Dip
Burnout with 30 of each primary movement

ercise (Depending on how difficult the movement is, just

add weight to fullfill reps set) Example
5-6 on the first set
Decline Planch Push Up
8-10 on the next two sets
Pull Up
11--14 on the next two sets
Ring Weighted Romanian Dips
15--18 No weight on the last set Chin Up
Flat Bar Push Up
Neautral Pull Up
Ring Flys
Archer Pull Up
Burnout with 30 of each primary movement
Ab Wheel Roll out
Calve Raise Both Legs Weighted
Dragon Flag
Single Leg Calve Raise
Lever Raise
Other Leg Calve Raise
Window Washer
Seated Calve Raise
Burnout with 150 Sits Ups and Calve Raises
Lunges
20 yards
Handstand Push Ups
Pistol Squats
X-Push Ups
Single Leg Glute Raise
Flat Bar Push Up
Kneeling Jump
Burnout with 30 of each primary movement
Handstand Push Up
Lever

One Arm Push Ups

Lalanne Push Ups
Deep Dips
In and out
Plate workout for 10 min
Uneven Pull Up
Donkey Calve Raise
Head Bangers Palms In
Single Foot Raise
Archer Pull Up
Other Single Foot Raise
Cliff Hangers
Burnout with 30 of each primary movement
Super Dip
Knunckuck Pull Up
Korean Dips
Pistol Squats
X-Push Ups
Diamond Push Ups
Ring Weighted Dip
Burnout with 30 of each primary movement

FRIDAY
Clean(week2)
Bicep(week1)

SATURDAY
Chest(week1)
Ab/Calves(week1)

FRIDAY
Ab/Calves(week 1)
Ab/Calves(week 1)

SATURDAY
Plate workout (week 1)
Back/Chest(week 1)

Ab/Calves(week 4)
Ab/Calves(week 4)

Plate workout (week 4)

Back/Chest(week 4)

WEEK 3 Dr. Norton

Pendlay Rows
Weighted Pull Ups
Rack Chins
Flat Dumbell Presses
Weighted Dips
Seated Dumbell Press
Wide Grip Barbell Curls
Skull Crushers

3
6
6
3
6
6
6
6

or
or
or
or
or
or
or
or

5
10
10
5
10
10
10
10

3
2
2
3
2
3
3
3

Tuseday
Lower

Squats
Hack Squats
Leg Extensions
Stiff Leg Deadlift
Glute Ham Raises
Standing Calf Raise
Seated Calf Raise

3
6
6
5
6
6
6

or
or
or
or
or
or
or

5
10
10
8
10
10
10

3
2
2
3
2
3
2

Wednesday

Break

Thurseday
Back
Shoulders

Bent over rows

Rack chins
Seated Cable Rows
Shrugs
Close grip pull downs
Seated dumbell press
Upright Rows
Side Lateral Raises

8 or 12
8 or 12
8 or 12
12 or 15
12 or 15
8 or 12
12 or 15
12 or 20

3
3
3
2
2
3
2
3

Friday
Lower
Body

Squats
Hack Squats
Leg Extension
Leg Presses
Romanian Deadlifts
Lying Leg Curls
Seated Leg Curls
Donkey Calf Raise
Seated calf raise

8 or 12
8 or 12
15 or 20
12 or 15
8 or 12
12 or 15
15 or 20
10 or 15
15-20

3
3
2
2
3
2
3
4
3

Saturday
Chest
Tricep
Bicep

Flat dumbbell press

8 or 12
Incline Dumbell Press
8 or 12
Hammer Strength Chest Pres12 or 15
Incline Dumbell flyes
15 or 20
Cambered Bar Preacher Curls8 or 12
Dumbbell Concentration Curl12 or 15
Spider Curls incline bench
15 or 20
Seated Tricep Extension with 8 or 12
Cable Pressdowns
12 or 15

3
3
3
2
3
2
2
3
2

Monday
Upper

Cable Kickbacks
Sunday

Day 1

15 or 20

Rest
Week 3 Wrestling Workout
Weighted Pull ups
7,8,9,8,7
DB Rows
10,9,8
DB Fly
10
Lunge Rows "Rope"
15
DB Step "Single Leg"
2
Hammer Curls
10,9,8
Alt DB Curls
12,11,10,1
Straight Bar Curls
15
Good Mornings
8

5
3
3
2
12
3
4
2
2

Day 2

Flat Bench
DB Flys
Incline Press BB
Decline Bench BB
DB Push up with row
Ball Push ups

12,8,8,6,5
15
10,10,8,7
10,10,8,7
10 each ar
10 each ar

5
3
4
4
2
2

Day 3

Shrugs hold at top

Front Raises
Side Raises
Dips Weighted
Push Downs
Rev Push Downs
Rope Push Downs

12,10,9,8
15
15,15,12,1
15,12,12,1
15
15
20

4
3
4
4
3
4
2

Day 4

Squat
Hang Clean
Leg Ext.
Leg Curl
Calve Raises
DB or BB Stand up Drill
Lunges Side & Front

12,12,10,8
6
12
12
15
20
8

5
3
2
3
4
2
2

Muscle ups
30
Push ups(strict medium speed)
100
Weighted Dips
90lb, 45lb, 25lb (3-5 reps)four
Incline Dumbell or barbell press 3,4,5,5
Smith Machine or Muscle Up Wei90lb, 45lb, 25lb (3-5 reps)Four
Flat Dumbell Press
3,4,5,5
Push ups
200
Decline Push ups
50
Dips
100

1
1
Superset1
4 Super/Drop Set1
SuperSet2
4 SuperSet2
1
1
1

Muscle Ups
30
Weighted Parallel (to stomach) 90lb, 45lb, 25lb (3-5 reps)
Weighted Overhand
90lb, 45lb, 25lb (3-5 reps)
Pendlay Row alternate grip every se 3,4,5,5
Deadlift
4,4,3,1
Overhand Pull up
100
Muscle Ups
10

1
3 For a total of 25 pul
3 For a total of 25 pul
4 Drop Set
4
1
1

Sit ups (medium pace)

100
Dragon flag
10
Lever
10
Standing Ab Wheel/Barbell roll
10
Ab Crunch Machine
10
Weighted Knee Raise
90lb, 45lb, 25lb (3-5 reps)
Landmine Twist
10
Sit ups
150

1
4 Super set both1
4 super set both1
4 Super both2
4 Super/Drop set set b
3 Super set both3
4 Super set both3
1

Handstand Push ups

25
One arm push ups
40 each side
1
Ez Bar Front Raises
3,4,5,5
4 Super set both
Standing barbell Presses (2 sets3,4,5,5
4 Super set both
Wrestling Stance Pushes (45, 35, 25,10(with weight belt on arms 2
3
Plate Workout
10 minutes
1
OR DO 20 MIN PLATE WORKOUT IF YOU DONT WANT TO DO THIS ONE OR COMBINE
Muscle ups
30
Weighted Parallel Bar Pull ups 90lb, 45lb, 25lb (3-5 reps)
Weighted Dips
90lb, 45lb, 25lb (3-5 reps)
Weighted Underhand Pull ups (wi
90lb, 45lb, 25lb (3-5 reps)
Standing wide grip Barbell Curl/or se3,4,5,5
Skull Crushers (decline if possible) 3,4,5,5
Incline bench Hammer Curl
3,4,5,5
Super Dips or impossible dips
10
Underhand Pullup
50
Body up(or 50 diamon push ups/x-pu
100
Parallel Bar Pull up
50

1
3 For a total of 25 pul
3 For a total of 25 dip
3 For a total of 25 pul
4 Superset
4 Superset
4 Super set
4 Superset
1 Triset
1 Triset
1 Triset

Barbell Squat
5,5,4,3
20 Yard Lunges (HEAVY WEIGHT)DB 20 yrd
Body Weight Ankle Squats to Calve R
Pistol Squats (hold 45 pound plate i
Stiff Leg Deadlifts
3,4,5,5
Standing Calph Raise
Donkey Calph Raise
3,4,5,5

4
4
1
4
4
4 Super set
4 Super set

Ab 2/Stabylizer Muscle
Sit ups (medium speed)
30 second Mountain Climber

100
10
10

125
30 seconds

1
1

Double Crunches
50
30 second Spider Jump
30 seconds
Double Tap Twist Crunch
50
30 second Mountain Climber
30 seconds
Double Tap Twist Crunch Other Side
50
30 second Spider Jump
30 seconds
Seated Knee Tucks
50
30 second Mountain Climber
30 seconds
Fast Sit ups
100
30 second Spider Jump
30 seconds
Full leg raises to lever and windshie
30
30 second Mountain Climber
30 seconds
Plank
Till you cant
Side later to front lateral raise
Five Reps Each Movement
IYT
Five Reps Each Movement

1
1
1
1
1
1
1
1
1
1
1
1
1
3 Super set both 1
3 Super set both 1

HIIT

Distance/Hiking/HIIT/Swimming/Biking

For a total of 25, go 0lb to make up for the rest.

uper/Drop Set1
For a total of 25, go 0lb to make up for the rest.
uperSet2

or a total of 25 pull ups, go 0lb to ma Superset

or a total of 25 pull ups, go 0lb to ma Superset

uper set both1

uper set both1
uper both2
uper/Drop set set both2
uper set both3
uper set both3

uper set both

uper set both

E OR COMBINE

or a total of 25 pull ups, go 0lb to ma Triset

or a total of 25 dips, go 0lb to make uTriset
or a total of 25 pull ups, go 0lb to ma Triset
1
1
2
2

uper set
uper set

uper set both 1

uper set both 1