Leg Day
1 Min. Rest
- Squats*
- Box Jumps - 3x10
- Lunges - 5 min.
- Hip Extension*
- Calf Raises - Burnout**
- Hip Adductor*
- Hip Abductor*
Back/Chest Circuit
Complete 3 Circuits
15 sec. rest between sets, 1 min. rest between circuits
15 sec. rest between sets, 1 min. rest between circuits
- Push-ups - x20
- One Arm Rows - x10 each arm
- Dumbbell Flyes - x12
- Bent Over Rows - x10
- Chest Press - x12
Arms
30 Sec. - 1 Min. Rest Between Sets
- Alternate Incline Dumbbell Curl - 4x12
- Triceps Pushdown - 4x12
- Dumbbell Shoulder Press - 4x12
- Barbell Curl - 4x21 (7 upper bicep, 7 lower bicep, 7 full curl)
- Push-ups (Close Triceps Position) - 4x12
- Seated Lateral Raise - 3x10
- EZ-Bar Curl - 1x100 (burnout)**
- Cable Rope Overhead Triceps Extension - 1x100 (burnout)**
* means a dropset workout - 10, 8, 6, 4 reps increasing weight each time.
** for burnout exercises, do light weight and high reps.
** for burnout exercises, do light weight and high reps.
Photo used under Creative Commons from Toolstotal