Primarily for females who are experienced.  Don’t do more than 2 days in a row.

Day 1

A. Squat

Wk1-2:6,6,5,5

Wk3-4:5,5,3,3, 10

B. Overhead Lunge (walking if possible)

3×8 per leg

C1. Seated Cable Row

Wk1-2: 3×12-15

Wk3-4: 3×8-10

C2. Incline DB Press

Wk1-2: 3×10-12

Wk3-4: 3×8

D1. Pulldown

Wk1-2: 3×10-12

Wk3-4: 3×8

D2. Hyper Ext

Wk1-2: 3×12

Wk3-4: 3×8 (hold weight if needed)

D3.  Any AB

3 sets

 

One other ab exercise

 Day 2

 

Standing Press

Wk1-2: 4×8

Wk3-4:6,6,5,5

 

B1. CG Bench Press

Wk1-2: 8,8,6,6

Wk3-4: 6,6,5,5

 B2.  Barbell Curl

Wk1-2:4×8

Wk3-4:4×8

 B2.  Rear Dealt Machine

Wk1-2: 4×12

Wk3-4: 4×10

 

C1. Lying DB Ext

Wk1-2: 3×10

Wk3-4: 3×8

C2. Cable Curl 

Wk1-2: 3×12

Wk3-4: 3×8

 

D.  Standing Row Elbows Out

3×12

 

Choose 1:

70 burpee

15 min cardio

8 min jump rope

 

Day 3

Deadlift

Wk1-2: 4×5

Wk3-4: 5,3,3,3

 

B1 Frt. Squat

Wk1-2:5,3,3,3

Wk3-4: 2,2,1,1 (doesn’t have to be max weight.  Just heavy and challenging)

B2. Box Jump (small box on and off)

3×6

 

D1. LEG Ext

3×12

D2. Overhead Side Bend (can use very small plates)

3x8 Per side

 

Leg Press

Wk1-2:15,12,10

Wk3-4: 10,8,6

 

1 ab

3-4 sets

 

Day 4

10 min decent pace cardio

 

B1.  3 way shoulder

4×10

B2.  Single arm DB Preacher Curl on incline

4×8

B3.  Single Leg Ext

4×12

 

C1.  K Bell swing

10,20,30

C3.  Rev. Grip Pulldown

3×10-15

 

 

Barbell Complex (do 1 rep of each exercise then next movement)

4×5

Hang Clean

Front Squat

Jerk

Back Squat

Goodmorning