Day 2

Movements Sets/Reps Tempo Weight UsedWeight Used

Machine Shoulder Press 4 sets of 16 0 seconds
Leg Extensions 4 sets of 16 60 seconds
Machine Chest Press 4 sets of 16 0 seconds
Seated Calf Raises 4 sets of 16 60 seconds
Machine Rows 4 sets of 16 0 seconds
Leg Curls 4 sets of 16 60 seconds
ABDuctor Machine 4 sets of 16 0 seconds
ADDuctor Machine 4 sets of 16 60 seconds

Day 3
Movements Sets/Reps Tempo Weight UsedWeight Used
Incline DB Press 4 sets to failure 0 seconds
Incline Bench DB Row 4 sets to failure 60 seconds
Squats 4 sets to failure 0 seconds
DB Deadlif 4 sets to failure 60 seconds
Standing BB Shoulder Press 4 sets to failure 0 seconds
Wide Grip Pull Ups 4 sets to failure 60 seconds
Leg Press 4 sets to failure 0 seconds
Hamstring Curls 4 sets to failure 60 seconds

Day 4
Movements Sets/Reps Tempo Weight UsedWeight Used
Mountain Climbers 4 Sets of 20 seconds 10 seconds
Close Stance Clap Push UPs 4 Sets of 20 seconds 10 seconds
Bear Crawls 4 Sets of 30 Seconds 20 seconds
Medicine Ball Push Ups 4 Sets of 30 Seconds 20 seconds
Burpees 4 Sets of 20 seconds 10 seconds
Jump Squats 4 Sets of 20 seconds 10 seconds
Pull Ups 4 Sets of 30 Seconds 20 seconds
Ball Slams 4 Sets of 30 Seconds 20 seconds

Day 6

1
Movements Sets/Reps Tempo Weight UsedWeight Used
Barbell squats 5 sets of 5 60 seconds
Deadlifs 5 sets of 5 60 seconds
Sumo squats 5 sets of 5 60 seconds
Adductor machine or band pull 5 sets of 5 60 seconds
Abductor machine or band pull 5 sets of 5 60 seconds
Bridges 5 sets of 5 60 seconds
burpees 3 rounds or 1 minute 60 seconds
Cable kick backs 1 set to failure 60 seconds

Day 7
Movements Sets/Reps Tempo Weight UsedWeight Used
DB Flies 4 sets to failure 0 seconds
DB Reverse Flies 4 sets to failure 60 seconds
Leg Curls 4 sets to failure 0 seconds
Leg Extensions 4 sets to failure 60 seconds
BB Curls 4 sets to failure 0 seconds
Skull Crushers 4 sets to failure 60 seconds
Hack Squat 4 sets to failure 0 seconds
Front Squats 4 sets to failure 60 seconds

2
Weight UsedWeight Used4

Weight UsedWeight Used4

Weight UsedWeight Used4

3
Weight UsedWeight Used4

Weight UsedWeight Used4