Notes

day 1
back squats 5 reps how ever many sets you want.
Bulgarian split squat 5 sets 10 reps each leg (elevated lunges)
Weighted back extension 4 sets 12 reps
Dumbbell side bend 4 sets 12 reps each side (Take a dumbbell in one hand and lean to that side )
twisted sit ups 5 sets until failure ( sit ups where you touch opposite elbow to opposite knee)
day 2
Bench press 5 sets until failure
floor press with dumbbells 4 sets 8 reps
Dumbbell Rows 3 sets 8-20-25 reps
Dumbbell side raises 3 sets until failure
Seated Dumbbell power clean 3 sets 10 reps (dumbbell hanging palms toward you and lift to shoulders with palms facing out)
zottman curls 3 sets 8 reps ( palms facing inward lift then point palms toward ground lift more go back down)
day 3
REST
day 4
Box jumps 8 sets 2 reps
BARBELL REVERSE LUNGE WITH KNEE LIFT SETS: 3 REPS: 10 (lunge instead of squat then go up on one leg)
1 arm dumbbell swing 3 sets 15 reps (swing dumbbell in between legs and lift to chest)
planks each side 3 sets hold for 30 secs
sit up with weights 3 sets 15 reps ( hook feet around something)
day 5
pushups 8 sets of 5
chin up 3 sets continuously for 30 secs
Inclined dumbbell bench press 3sets of 10
face pull 3 sets of 12 ( pull the rope towards your face )
Dumbbell shrugs 3 sets continuously for 30 secs
ALTERNATING HAMMER CURL SETS: 3 REPS: CONTINUOUSLY FOR 30 SEC (Hold a dumbbell in each hand and let your arms hang at your sides, palms facing each other. Don't allow your upper arms to move for the duration of the exercise. Curl one weight up as high as you can)
tricep push downs 3 sets of 20



RUN AT LEAST A LAP EVERY DAY!!!!!