Lets Grow
WARM UP
Take yourself though a few warm up sets of the first few exercises and do some mobility before starting each session.
On Leg days do glute activation before warm up sets -
3 Sets 30
Banded Glute bridges
SUPERSET WITH
Banded Donkey Kick to Fire Hydrant (15 each leg)
LEGS
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
20, 15, 10, 10, 15, 20
Squats
4 sets 12-15
Hip Thurusts
3 Sets 20
Alternative Back Lunges
SUPERSET WITH
Landmine Squats
3 Sets 15-20 (DROP EACH SET 2 DROPS, START WITH WEIGHT FOR 6 REPS, DROP WEIGHT CARRY ON, DROP AGAIN TO FATIGUE)
Goblet Squat
FINISHER
Circuit 25 reps each , 2 Rounds
TRX Ham Curl
Sissy Squat
KB Swing
UPPER & ABS
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
15, 10, 8, 8, 10, 15
Military Press
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
20, 15, 12, 12, 15, 20
Bench Press
SUPERSET WITH
Pec Fly (STICK TO 15 REPS IN ALL SETS &SAME WEIGHT)
4 Sets 20
Seated Lat Raises (Start each set heavy and drop in set x 2/3 drops)
SUPERSET WITH
Seated Prone Fly (Chest on Knees)
3 Sets 12 (drop last set & rep out empty bar)
Push Press
ABS
3 Sets All nice and slow and engaged
20 Alternative side plank with rotation (high plank, side plank rotation, high plank, other side plank rotation. Each side plank = 1 Rep)
20 Cocoons
20 Leg Lowering off bench slow
LOWER
REPS OVER 6 SETS (INCREASE WEIGHT AT REPS DECREASE, DECREASE WEIGHT AS REP INCREASE)
20, 15, 10, 10, 15, 20
Hip Thrusts
4 sets 12-15
Sumo Dead lift
4 Sets
12 Right Leg Curtsy Lunge
12 1 & 3/4 RDL (1 Rep = 1 & 3/4 )
12 Left Leg Curtsy Lunge
(ALTERNATE START LEG AFTER REST)
3 Sets 20
DB Walking Lunges
SUPERSET WITH
DB Shoulder Squat
UPPER
5-6 Sets 3-5- Depending on current progression? Rest as needed
Eccentric Pull Ups
5 Sets 10
1 Arm Row (10 Each Arm)
4 Sets 15
Barbell Lat Pullover
SUPERSET WITH
Banded Straight arm push down
3 Sets 20
Underhand DB Front Raise
SUPERSET WITH
Back Extensions GHD
3 Sets 20
Bicep Curl
SUPERSET WITH
Tricep Dips
GLUTES & SHOULDERS
4 Sets 15
GHD Machine (SLOWER TEMPO TO FIT REPS)
SUPERSET WITH
Lat Raises
5 Sets 12
Seated Arnold Press
SUPERSET WITH
Alternative one arm Thruster (2 Second Pulse at bottom of squat)
3 Sets 15
Prone Fly (Squeeze at top, super slow on down)
SUPERSET WITH
1 Leg DB Deadlift (15 EACH LEG)
Circuit x 3
20 Alternative 1 Arm KB wide leg squat up Row
20 KB Swings
20 Alternative Front Lunges Arm up