Monday: Glutes
Circuit 1
Squats 3 x 10
Super Wide Leg Press 3 x 10
Cable Kickbacks 3 x 10
Circuit 1
Squats 3 x 10
Super Wide Leg Press 3 x 10
Cable Kickbacks 3 x 10
Circuit 2
Barbell Hip Thrust 3 x 10
Walking Lunges 3 x 15
Single Legged Leg Press 3 x 10
Tuesday: Hamstrings
Circuit 1
Stiff Legged Dumbbell Deadlifts 3 x 10-12
Lying Leg Curls 3 x 10
Circuit 2
Glute Ham Raises 3 x 10
Lying Ham Curls with Exercise Ball 3 x 15
Seated Leg Curl 3 x 10
Wednesday: Upper Body
Circuit 1
Pull Ups (Resistance Band Assistance) 3 x Failure
Seated Cable Row 3 x 15
Dumbbell Renegade Rows 3 x 10
Circuit 1
Pull Ups (Resistance Band Assistance) 3 x Failure
Seated Cable Row 3 x 15
Dumbbell Renegade Rows 3 x 10
Circuit 2
Dips 2 x 10-12
Front Raises 2 x 15 (Superset)
Side Lateral Raises 2 x 15
Cable Crossovers 2 x 10
Push Ups 2 x 10
Thursday: Quads
Circuit 1
Front Squats 3 x 10
Narrow Stance Leg Press 3 x 10
Leg Extensions 3 x 10
Circuit 2
Dumbbell Walking Lunges 3 x 15
Dumbbell Step Ups 3 x 10 (Each Leg)
Friday: Full Body/Plyos
Circuit 1
Front Squats into Shoulder Press 3 x 20
Jumping Lunges 3 x 20
Kettlebell Swings 3 x 20
Circuit 1
Front Squats into Shoulder Press 3 x 20
Jumping Lunges 3 x 20
Kettlebell Swings 3 x 20
Circuit 2
Burpees 3 x 20
Alternating Med Ball Push Ups 3 x 20
Box Jumps 3 x 15
Saturday: Active Rest
Recovery
Sunday: Active Rest
Recovery
