Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT
- Barbell Squats: 8 reps, 3 sets
- Barbell Deadlifts: 8 reps, 3 sets
- Sumo Goblet Squats: 12 reps, 3 sets
- Barbell Thrusts: 15 reps, 15 pulses, 4 sets
- Single Leg Deadlifts: 8 reps each leg, 4 sets
- Reverse Squat Machine: 8 reps, 4 sets
- Weighted Step Ups: 1 set until failure
- Alternating Lateral Raises with Dumbbells: 10 reps each arm, 3 sets
- Standing Push Press: 12 reps, 4 sets
- Upright Rows: 12 reps, 4 sets
- Alternating Seated Shoulder Press: 12 reps each arm, 4 sets
- Front Raises w/ Weight Plate: 15 reps, 4 sets
- Alternating Rear Delt Pulls: 12 reps each arm, 4 sets
Thursday: Chest & Triceps + Low Intensity Cardio
- Chest Flyes: 10 reps, 3 sets
- Skull Crushers: 12 reps, 3 sets
- Push-Ups: 20 reps, 3 sets
- Tricep Dips: 10 normal reps, 10 pulses, 3 sets
- Chest Cable Fly: 10 reps each arm, 10 reps both arms, 3 sets
- Tricep Pushdowns: 10 normal reps, 10 pulses, 3 sets
- Cable Crossovers: 10 reps, 3 sets
- Single Arm Tricep Pulls: 12 reps each arm, 3 sets
- Bulgarian Split Lunges on Smith Machine: 10 reps each leg, 3 sets
- Sumo Squats on Smith Machine: 12 reps, 3 sets
- Alternating Leg Press: 15 reps each leg, 3 sets
- Front Squats: 1o reps, 3 sets
- Adductor/Abductor Cable Machine: 10 reps, 10 pulses, 3 sets (per machine)
- Cable Kickbacks: 15 reps each leg, 3 sets
- Wide Grip Lat Pulldowns: 10 reps, 10 pulses, 3 sets
- Outer Bicep Curls: 8 rep hold each arm, 3 sets
- Bent Over Rows: 10 reps, 3 sets
- Cable Hammer Curls: 21 method, 3 sets
- Single Arm Rows: 8 reps each arm, 3 sets
- EZ Barbell Curls: 28 method, 3 sets
- Hyperextensions: 15 reps, 3 sets
- Isometric Bicep Curls: 12 reps each arm, 3 sets
