Workout Program

DAY 1 – LEGS

• Leg press 6 sets 10 reps
• Squat 4 sets 10 reps
• Deadlift 5 sets 12 reps
• Step squat down 5 sets 10 reps
• Dumbbell lunge 5 sets 12 reps
• Hamstring curl 4 sets 10
• Leg extension 4 sets 12 reps
• Frog jumps 10 x 5
• Seated calf raises 6 sets 12 reps
• Standing calf raises 4 sets 12 reps
• Staircase 5 minutes

DAY 2 – CHEST & SHOULDERS

• Dumbbell press 5 sets 10 reps
• Smith machine bench press 4 sets 8 reps
• Lying cable crossover 5 sets 10 reps
• Front barbell raise 5 sets 10 reps
• Lateral raise 5 sets 10 reps
• Shrugs 5 sets 12 reps
• Military press 4 sets 10 reps (smith machine)
• Alternating step push ups 5 sets 10 reps
• Bent over lateral raise 5 sets 10 reps
• Overhead plate lifting 5 sets 10 reps
• Core rollers 4 sets 10 reps

DAY 3 – BACK & CARDIO

• Hyperextension 3 sets 10 reps
• Lat pull down 5 sets 10 reps
• Cable row 5 sets 10 reps
• Dumbbell row 5 sets 10 reps
• Assault bike 4 minutes
• Rowing 5 min intervals
• Pull ups 5 sets 10 reps
• Core rollers 4 sets 10 reps
• Sit ups 5 sets 20 reps

DAY 4 – TRICEP & BICEP & CARDIO

• Skull crushers 5 sets 10 reps
• Preacher curls 5 sets 10 reps
• Tricep pull down 6 sets 12 reps
• Hammer curl 5 sets 10 reps
• Dips 5 sets 20 reps
• Dumbbell curl 4 sets 10 reps
• Rope cable curl 6 sets 10 reps
• Box jump 5 sets 10 reps
• Core rollers 5 sets 10 reps

DAY 5 – HYBRID & CARDIO

• Goblet squat 4 sets 12 reps
• Dumbbell front squat 4 sets 12 reps
• Kettlebell front squat 5 sets 12 reps
• Jump squat 4 sets 10 reps
• Sumo deadlift 5 sets 10 reps
• Spider Man crawls 5 sets 15 reps
• Rowing 1 minute interval rest 30 seconds (5 minutes)
• Battle rope 6 sets 20 seconds
• Dumbbell snatch 5 sets 10 reps (per arm)