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WEEKS
1-6
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
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Lateral
Cone Hops
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3
sets using 6 cones
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Sumo
Squats
|
4*10
(increase 10 lbs each set)
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B/B
Front Lunges
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3*10
/ 10 (increase 10 lbs each set)
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Bench
Press
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2*10
at 65%; 2*8 at 75%
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Chin
Ups
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3
sets to failure
|
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Wide
Grip Seated Rows
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4*10
(increase 10 lbs each set)
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| Inclined
D/B Curls |
4*10
(increase 5 lbs each set) |
Core medicine ball routine: 1 set of weighted crunches, weighted
leg lifts, superman arches, seated torso rotations and wood choppers
DAY 2
|
Single
Leg Jumps
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3
sets of 8 jumps per leg
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D/B
Alternating Bend to Opposite Foot
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2*25
/ 25 (increase 5 lbs each set)
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Squats
|
2*10
at 65%; 2*8 at 75%
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Split
Squats
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3*10
/ 10 (increase 10 lbs each set)
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Leg
Curls
|
4*10
(increase 10 lbs each set)
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D/B
Bench Press
|
4*8
(increase 5 lbs each set)
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| Narrow
Grip Pulldowns |
4*8
(increase 10 lbs each set) |
| D/B
Hammer Curls |
4*10
(increase 5 lbs each set) |
Core medicine ball routine: 1 set of weighted crunches, weighted
leg lifts, superman arches, seated torso rotations and wood choppers
DAY 3
|
D/B
Snatches
|
4*8
(increase 5 lbs each set)
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Clean
Grip Shrugs
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4*8
(increase 10 lbs each set)
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Medicine
Ball Step Ups
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3*10
/ 10 with 30 lb ball
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Military
Press
|
2*10
at 50%; 2*8 at 60%
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Close
Grip Bench Press
|
2*10
at 50%; 2*8 at 60%
|
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Chin
Ups
|
3
sets to failure
|
| Wide
Grip Seated Rows |
4*10
(increase 10 lbs each set) |
| D/B
Curls |
4*10
(increase 5 lbs each set) |
Core medicine ball routine: 1 set of weighted crunches, weighted
leg lifts, superman arches, seated torso rotations and wood choppers
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