• Monday:
     
    1. Dumbbell Power Clean - 3 Sets of 5
    2. High Pull - 3 Sets of 5
    3. Walking Lung - 3 Sets of 8 each leg
    4. Good Morning - 4 Sets of 8-10
    5. Front-Pull Down - 4 Sets of 10
    6. Seated Cable Row - 4 Sets of 8-10
    7. Pullover (Light Weight) - 3 Sets of 10
    8. Curl (Light Weight) - 3 Sets of 10
    9. ABS
     
    Tuesday:
     
    1. Squat - 4 Sets of 8-10
    2. Front-Squat - 4 Sets of 5
    3. Dumbbell Bench - 3 Sets fo 8-10
    4. Shoulder Combo (Light Weight) - 2 Sets of 10
    5. Leg-Curl (Light Weight) 3 Sets of 12
    6. Calf Raise (Medium Weight) 3 Sets of 12-15
    7. Tricep Pushdown (Medium Weight) 3 Sets of 12
    8. Rotator Cuff (Light Weight) 3 Sets of 20
    9. Rice Bucket 2 Sets of 20
    10. ABS
     
    Thursday:
     
    1. Dumbbell Power Clean - 3 Sets of 5
    2. High Pull - 3 Sets of 5
    3. Step-Up - 3 Sets of 10 each leg
    4. Stiff Legged-Dead Lift - 3 Sets of 10
    5. Front-Pull Down - 4 Sets of 10
    6. Low Cable-Row - 4 Sets of 8-10
    7. Pullover - 3 Sets of 10
    8. Curls 3 Sets of 10
    9. ABS
     
    Friday:
     
    1. Squat - 4 Sets of 8-10
    2. Front-Squat - 4 Sets of 5
    3. Dumbbell Bench - 3 Sets of 8-10
    4. Shoulder Combo - 2 Sets of 10 each
    5. Leg-Curl - 3 Setsof 12
    6. Calf Raise - 3 Sets of 12-15
    7. Tricep Kickback - 3 Sets of 12
    8. Rotator Cuff - 2 Sets of 20
    9. Rice Bucket 2 Sets of 20
    10. ABS