W1:MONDAY
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Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of ankle exercises (you pick)
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Back Squats - 3x12-15 @ 60-70% max
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Leg Press - 3x12-15
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Lunges - 3x12-15 each leg
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Calf Raises - 3x15-20
W1:THURSDAY
- Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
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Superset: Dumbbell Bench Press - 3x12-15 + Pull-Ups - 3xMax
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Superset: Dumbbell Incline Press - 3x12-15 + Single-Arm Dumbbell Rows - 3x12-15 each arm
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Superset: Dips - 3xMax + Bent-Over Rows - 3x12-15
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Military Press - 3x12-15
W1:TUESDAY
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Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
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Superset: Dumbbell Bench Press - 3x12-15 + Pull-Ups - 3xMax
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Superset: Dumbbell Incline Press - 3x12-15 + Single-Arm Dumbbell Rows - 3x12-15 each arm
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Superset: Dips - 3xMax + Bent-Over Rows - 3x12-15
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Military Press - 3x12-15
W1:FRIDAY
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Warm-up: 10-15 minutes of mobility exercises, 5-10 minutes of core exercises (you pick)
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Superset: Pull-Ups - 3xMax + Incline Press - 3x12-15
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Superset: Front Raises - 3x15-20 + Lateral Raises - 3x15-20
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Superset: Lateral Raises - 3x15-20 + Rear Delt Raises - 3x15-20
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Superset: Biceps Curls - 3x12-15 + Triceps Extension- 3x12-15
W1:SATURDAY
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Stride Length Drills - 3x5 yards
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Sprints - 5x5 yards
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Hurdle Hops - 3x5 yards
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Standing Long Jump - 5x1