Expect plenty of AMRAP reps on the main lifts. You will be doing a smaller rep range for all of the other secondary exercises.
On all other exercises, if you can’t meet the rep goal of 3 sets of 8-10 reps, drop weight and go again. Use the same weight for all three sets. If you find the weights are too heavy or too light, feel free to adjust at your own will to better suit the rep range.
Monday (Upper Body)
A. BB Row Underhand: 6,6,AMRAP
B. Bent Over DB Row (both hands, not single arm) each arm: 4×10
C. Single Arm Seated Cable Row: 4×10
D1. Underhand Lat Pull Down to Sternum: 4×12
D2. Toes To Bar or Tricep Press Down with V-Bar Attachment: 4×12
E. Trx Hamstring Curl or Leg Curl: 4×12 each leg
Tuesday (Lower Body)
A. Wide Stance Squat Use Barbell or Smith: 6,6,AMRAP
B. Standing Cable Abductor or Standing Plate Abduction or Seated Hip Abduction: 4×10
C. Side Lying Hip Abduction: 4×10
D1. Single Leg Squat Touching Butt on bench: 4×12
D2. Alternating Lateral Lunge: 4×12 each side
Wednesday (Off)
Thursday (Lower Body)
A. Glute Bridge Shoulders Elevated: 6,6,AMRAP
B. Lateral Step Up holding DB or on Smith Machine: 4×10 each leg
C. Crossover Step Up Use assisted pull-up machine or smith or Barbell/DB: 4×10
D. Single Leg Squat with Twist: 4×12 each side
E. Side Bridge W Hip abduction: 4×12
F. Single Leg Deadlift holding DB: 4×12
Friday (Upper Body)
A. Lat Pull Down Overhand (Don’t lean back, stay upright!): 6,6,AMRAP
B. Machine Reverse Fly: 4×10
C. DB bent Over Fly: 4×10
D1. Straight Bar Cable Rows right at or below diaphragm: 4×12
D2. Chin-ups or underhand close grip lat Pull Down (half way down): 4×12
E1. Grahammer Raise or Ab thrust on bench: 4×12 each
E2. SHELC Single Leg or both legs: 4×12 each
Saturday: GLUTE CIRCUIT #1
A. DB Split Squat: 2×15 each leg
B1. Transverse Jump: 2×15 each side
B2. Side to Side Jump: 2×15 each side
C1. Back Extension with toes out: 2×15
C2. DB Goblet Squat Pulse: 2×15
D1. Band or weighted Frog Pumps: 2×15
D2. Sumo Deadlift Deficit: 2×15 – 3 second holds at bottom
Sunday (Off)