Monday

Day 1

Week 1

Week 2

Sets/Reps
3 x 10
2 x 20
3x8
4x8
1 x Bout
3 x 10
1 x Bout
2 x 10
3 x 10
3 x 30

Sets/Reps
3 x 10
2 x 20
3x8
4x8
1 x Bout
3 x 10
1 x Bout
2 x 10
3 x 10
3 x 30

Week 1

Week 2

Straight Bar
Exercises:
1- Bench Press
2- Incline Press 60%
2.1-Flys
3- Military Press
4- Upright Row
5- Shoulder Shrugs
6- Side Raises
7- Tight Grip Flat Bench
8- Triceps Push
9- Crunches
Tuesday
Day 2
Straight Bar
Exercises:
Sets/Reps
1- Squats
3 x 10
1.1- Lunges/Split Squats
3 x 10
2- Leg Press/ Hip Sled
I x Bout 70%
3- Leg Extensions
3x8
4- Leg Curls
3x8
5- Hang Cleans
2 x 10
5- Lat Pull Downs
4x8
6- Bent Over Rows (Str. Bar) 3 x 10
6.1- One Arm Dumbell
1 x Bout 70%
7- Sitting Preacher Curls
3 x 10
8- Standing Curls
3 x 10
9- Crunches
3 x 30

Sets/Reps
3 x 10
3 x 10
1 x Bout
3x8
3x8
2 x 10
4x8
3 x 10
1 x Bout 70%
3 x 10
3 x 10
3 x 30

Thursday
Day 3

Week 1

Week 2

Explosive Movement: (Dumbells)

Exercises:
1- Flat Bench Dumbells
2- Flat Bench Flys 60%
2.1- Pull Overs
3- Military Dumbells 60%
4- Front Shoulder Raises
5- Shoulder Shrugs
6- Side Raises
7- Triceps Extension
8- Triceps Push
9- Sit- Ups
Friday
Day 4

Sets/Reps

Sets/Reps

2 x 10 1xBout 2x10
2 x 20
3 x 10
2 x 20
3 x 10
3 x 10
2 x 20
3 x 10
3x8
3 x 30

1 x Bout
2 x 20
3 x 10
2 x 20
3 x 10
3 x 10
2 x 20
3 x 10
3x8
3 x 30

Week 1

Week 2

Explosive Movement: (Dumbells & Plyometyrics)

Exercises:
1- Power Cleans
1.1- Hang Cleans
2- Squats
2- Plyometyrics
2.1- Floor-Box-Floor
2.2 Up-Downs
3- Upright Rows
4- Bent Over Dumbell Rows
5- Isolation Dumbell Curls
6- ISO Curls
7- Crunches

Sets/Reps

Set/Reps

2 x 10
1 x Bout
3 x 10

2 x 10
1 x Bout
3 x 10

2 x 10
1 x 10 (10 sec)
3 x 10
3 x 10
3 x 10; 1 x Bout
3 x 10
3 x 30

2 x 10
1 x 10
3 x 10
3 x 10
3 x10; 1xBout
3 x 10
3 x 30

Thursday
Day 3

Week 3

Week 4

Explosive Movement: (Dumbells)

Exercises:
1- Flat Bench
2- Flat Bench Flys 60%
2.1- Pull Overs
3- Military Press
4- Front Shoulder Raises
60%
5- Shoulder Shrugs
6- Side Raises
7- Tricep Extensions
8- Triceps
9- Crunches
Friday
Day 4

Sets/Reps

Sets/Reps

3 x 8; 1xBout
1 x Bout
3 x 10
4x8
1 x Bout

3 x 8; 1xBout
1 x Bout
3 x 10
4x8
1 x Bout

3 x 10
1 x Bout
2 x 20
3 x 30
3 x 35

3 x 10
1 x Bout
2 x 20
3 x 30
3 x 35

Week 3

Week 4

Explosive Movement: (Dumbells & Plyometyrics)

Exercises:
1- Power Cleans
1.1- Hang Cleans
2- Squats
2- Plyometyrics
2.1- Depth Jumps
2.2- Up-Downs
3- Pull Overs
4- Bent Over Dumbell
Rows
5- Isolation Dumbell Curls
6- Dumbell Curls
7- Crunches

Sets/Reps

Sets/Reps

4x8
1 x Bout
2 x 10

4x8
1 x Bout
2 x 10

1 x 10
2 x 10 (10 Sec)
1 x Bout
3 x 10

1 x 10
2 x 10
1 x Bout
3 x 10

3 x 10
2 x 20
3 x 35

3 x 10
2 x 20
3 x 35

Monday
Day 1

Week 3

Week 4

Sets/Reps

Sets/Reps

Straight Bar
Exercises:
1-Bench Press 70%
2- Incline Press 60%
2.1- Pull Overs
3- Military Press 60%
4-Seated Dips
5- Shoulder Shrugs
6- Side Raises
7- Tight Grip Flat Bench
8- Tricep Push
9- Crunches
Tuesday
Day 2

3 x 8; 1xBout
2 x 20
3 x 10
2 x 20
1 x Bout
3 x 10
3 x 10
1 x Bout
2 x 20
3 x 30

3x8(1neg)max
2 x 20
3 x 10
2 x 20
1 x Bout
3 x 10
3 x 10
1 x Bout
2 x 20
3 x 30

Week 3

Week 4

Sets/Reps

Sets/Reps

3x8
2 x 10
1 x Bout
3 x 10
3 x 10
2 x 10
2 x 10; 1xBout
3 x 10

3x8
2 x 10
1 x Bout
3 x 10
3 x 10
2 x 10
2x10; 1xBout
3 x 10

3 x 10
3 x 10
3 x 30

3 x 10
3 x 10
3 x 30

Straight Bar
Exercises:
1- Squats
1.1- Lunges/Split Squats
2- Leg Press/Hip Sled
3- Leg Extensions
4- Leg Curls
5- Hang Cleans
5- Lat Pull Down
6- Bent Over Rows
(Str. Bar)
7- Sitting Incline Curls
8- Standing Curls
9- Crunches

Thursday
Day 3

Week 5

Week 6

Explosive Movement: (Dumbells)

Exercise:
1- Flat Bench Dumbells
2- Flat Bench Flys
2.1- Pull Overs ST Bar
2.2- Incline DBS
3- Military Dumbell Press
4- Front Shoulder Raise
5- Shoulder Shrugs
6- Tricep Extensions
7- Tricep Push
8- Crunches
Friday
Day 4

Sets/Reps

Sets/Reps

4 x 6; 1Bout
1 x Bout
3 x 10
2 x 20
4x6
3 x 10
3 x 10
3 x 10
3 x 10
3 x 30

4 x 5; 1Bout
1 x Bout
3 x 10
2 x 20
4x5
3 x 10
3 x 10
3 x 10
3 x 10
3 x 30

Week 5

Week 6

Explosive Movement: (Dumbells & Plyometyrics)

Exercise:
1- Power Cleans
1.1- Hang Cleans
2- Squats
3- Plyometyrics
3.2- Floor-Box-Floor
3.3- Up-Downs
4- Lat Pull Overs
5- Bent Over Dumbell
Rows
6- Isolation Dumbell Curls
7- Dumbell Curls
8- Crunches

Sets/Reps

Sets/Reps

4x6
2x6
2 x 10

4x5
2x5
2 x 10

1 x 10
30 Sec
1 x Bout
2 x 20

1 x 10
3 Sec
1 x Bout
2 x 20

3 x 10; 1 Bout
3 x10
3 x 35

3 x 10; 1Bout
3 x 10
3 x 35

Monday
Day 1

Week 5

Week 6

Sets/Reps

Sets/Reps

3 x 6; 1Bout
3x8
3 x 10
4 x 6; 1 Bout
1 Bout
3 x 10
2 x 20
4x5
2x8
3 x 8; 1x Bout
3 x 30

Med.Pyramid
3x8
3 x 10
4 x 5; 1Bout
1 Bout
3 x 10
2 x 20
4x5
2x8
3 x 8; 1xBout
3 x 30

Week 5

Week 6

Sets/Reps

Sets/Reps

4x6
3 x 10
2x6
2 x 20
3 x 10
1 x Bout
3 x 10
3 x 10
3 x 10
2 x Bout
3 x 30

Med.Pyramid
3 x 10
2x5
2 x 20
3 x 10
1 x Bout
3 x 10
3 x 10
3 x 10
2 x Bout
3 x 30

Straight Bar
Exercises:
1- Bench Press
2- Incline Press
2.1- Pull Overs
3- Military Press
4- Seated Dips
5- Shoulder Shrugs
6- Side Raises
7- Upright Row
8- Tight Grip Flat Bench
9- Tricep Pushes
10- Crunches
Tuesday
Day 2
Straight Bar
Exercises:
1- Squats
1.1- Lunges/Split Squats
2- Leg Press/Hip Sled
3- Leg Extension
4- Leg Curls
5- Hang Cleans
6- Lat. Pull Down
7- Upright Rows (Str. Bar)
8- Sitting Preacher Curls
9- Standing Curls
10- Crunches

Monday
Day 1

Week 7

Week 7

Exercises:
1- Bench Press
2- Incline Press
2.1- Pull Overs
3- Military Press
4- Seated Dips
5- Shoulder Shrugs
6- Side Raises
7- Upright Row
8- Tight Grip Flat Bench
9- Tricep Pushes
10- Crunches

Sets/Reps
Pyramid
2 x 20
3 x 10
3 x 4; 1 Bout
2 x 20
3 x 10
3 x 10
4x5
2 x 10
3 x 10
3 x 40

Sets/Reps
4 x 3; 1 Neg
2 x 20
3 x 10
3 x 3; 1Bout
2 x 20
3 x 10
3 x 10
4x5
2 x 10
3 x 10
3 x 40

Tuesday
Day 2

Week 7

Week 8

Sets/Reps

Sets/Reps

4x4
3 x 10
4x4
2 x 20
1 x Bout
1 x Bout
2 x 20
3 x 10

4x4
3 x 10
4x4
2 x 20
1 x Bout
1 x Bout
2 x 20
3 x 10

3 x 10
3 x Bout
3 x 40

3 x 10
3 x Bout
3 x 40

Straight Bar

Straight Bar
Exercises:
1- Squats
1.1- Lunges/Split Squats
2- Leg Press/Hip Sled
3- Leg Extensions
4- Leg Curls
5- Hang Curls
6- Lat. Pull Downs
7- Bent Over Rows
(Str. Bar)
8- Sitting Preacher Curls
9- Standing Curls
10- Crunches

Thursday
Day 3

Week 7

Week 8

Explosive Movement: (Dumbells)

Exercises:
1- Flat Bench Dumbells
2- Flat Bench Flys
2.1- Pull Overs
3- Military Dumbell Press
4- Front Shoulder Raise
5- Shoulder Shrugs
6- Side Raises
7- Tricep Extension
8- Tricep Push
9- Crunches
Friday
Day 4

Sets/Reps

Sets/Reps

4x4
2 x 20
3 x 10
4x6
3 x 10
2 x 20
2 x 20
3 x 10
3 x 10
3 x 40

4x3
2 x 20
3 x 10
4x6
3 x 10
2 x 20
2 x 20
3 x 10
3 x 10
3 x 40

Week 7

Week 8

Explosive Movement: (Dumbells & Plyometyrics)

Exercises:

Sets/Reps

1- Power Cleans
4x4
1.1- Hang Cleans
2x4
2- Squats
2 x 10
2- Plyometyrics
2.2- Floor- Box- Floor
3 Sets
2.3- Up-Downs
3 Sets(15 sec)
3- Lat Pull downs
1 x Bout
4- Upright Rows(STR. Bar) 3 x 10
5- Bent Over Dumbell
3 x 10
Rows
6- Isolation Dumbell Curls 3 x 10
7- Dumbell INCLINE Curls 3 x 10
8- Crunches
3 x 40

Sets/Reps
4x3
2x4
2 x 10
3 Sets
3 Sets(15 sec)
1 x Bout
3 x 10
3 x 10
3 x 10
3 x 10
3 x 40