Weekly workout plan

Chest Triceps Deltoids Abs

Bench
Forward/Side Raise
Dips
Skull Crushers
Pushups ***
Ab work

Muscular Endurance
22, 20, 17, 15, 13, 10
3x6
3x8-12
3x8-12
Progression
Progression

Legs
Squat
Deadlift
Asterisk Lunge
Calve Raises
Back Extensions
Hip Thrusts

Muscular Endurance
22, 20, 17, 15, 13, 10
3x5
3x5
3x15
3x12
3x12

Back and Biceps

Pullups ***
Rows
Lat Pulldowns
DB Pullover
BB Curls
Preacher Curls

Muscular Endurance
Progression
5x9-12
3x12
3x12
3x12
3x12

Daily stretches
Mountain
Crescent Moon
Standing Back Arch
Full Forward Bend
Standing Plow
Tricep Stretch
Quad Stretches
Squat Hold
Lunge with Twist
Pidgeon Pose
Cobra/Sphynx/Updog
Childs Pose
Frog
Butterfly
Seated forward bend
Trunk Twist

Ankle to knee
Lying knee to chest
Iron Cross
Plow

Power
5x5
4x3
3x8-12
3x5
Progression
Progression
Power
5x5
3x3
3x2
3x15
3x5
3x8
Power
Progression
5x5
4x5
3x5
3x5
3x5

***Should be performed with Insanity Session

nsanity Session