Monday: Off Day
Rest day
Tuesday: Quads/Hams
Front Squats 5 x 10
Wide Stance Leg Press 4 x 12
Lying Leg Curls 5 x 10
Bulgarian Split Squats 4 x 10 per leg
Dumbbell Romanian Deadlifts 4 x 15
Lying Leg Curls 2 x 20
Wednesday: Arms/Cardio Circuit
Standing EZ-Bar Curls 5 x 12
Cable Curls 5 x 12
Preacher Curls 3 x 20
Skull Crushers 5 x 12
Overhead Dumbbell Extensions 4 x 15
Bench Dips 3 x 25
Tricep Pulldowns 10 x 10
Cardio Circuit
Kettlebell Swings 20 x 5
Upright Rows 20 x 5
Box Jumps 15 x 5
Planks 45 Seconds x 5
Thursday: Full body/Cardio
Seated Machine Press 4 x 12
Seated Cable Rows 4 x 12
Reverse Pec Dec Fly’s 4 x 20
Close Grip Lat Pulldowns 4 x 18
Side Lateral Raises 3 x 15
Russian Twists 3 x 30 (Superset)
Lying Leg Curls 5 x 20
Treadmill Sprints
Friday: Quads
Leg Press 8 x 15
Box Squats 5 x 10
Leg Extensions 6 x 20
Close Stance Hack Squats 4 x 12
Walking Lunges 3 x 15 per leg
Saturday: Chest/Shoulders/Cardio Circuit
Smith Machine Incline Press 5 x 12-15
Machine Fly’s 3 x 15 (Drop Set)
Incline Push Ups 5 x 15
Side Lateral Dumbbell Raises 4 x 10 (Superset)
Front Dumbbell Raises 4 x 10
Seated Dumbbell Shoulder Press 4 x 30
Cardio Circuit
Kettlebell Snatches 10 x 4 per arm
Kettlebell Swings 20 x 4
Burpees 10 x 4
Planks 40 Seconds x 4
Sunday: Back/Shoulders/Cardio Circuit
Wide Grip Lat Pulldowns 4 x 15
Close Grip Lat Pulldowns 3 x 10
High Rows 4 x 15
Rear Delt Fly’s 4 x 15
One-Arm Dumbbell Rows 4 x 8
Assisted Pull Ups 4 x 10
Dumbbell Shrugs 5 x 20
Standing Calf Raises 5 x 30
Cardio Circuit
Kettlebell Swings 20 x 3
Box Jumps 15 x 3
Renegade Rows 10 x 3 per arm
Russian Twists 20 x 3 per side
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