Upper (Full) 1 time per week

Dumbbell burpees, triceps dip 			– 12 , 12			4 sets

Renegade double row, inverted row	 		– 6 , 12			4 sets
					 		 - 6 , AMAP			2 sets

Pull up, leg raises, dumbbell bench press		- 5 , 10 , 12			4 sets

Kettlebell swing, upright rows, triceps press		 – 10 , 12 , 8			5 sets
							- 20 , AMAP , AMAP		1 set

Explosive rows, shoulder shrugs			- 10 , 10			5 sets
							- 15 , 15 x2 no break		1 set


Abs / Obliques 1 or 2 time per week

Oblique crunches					- 20 / 30 / 30 / 20

Leg raises						- 12 / 14 / 16 / 18 / 20

Explosive sit ups					- 20 / 18 / 16 / 14 / 12 / AMAP

Knee to chest (Weighted)				- 16 / 20 / 16 / 20 / 16 / AMAP

Bicycle crunches, seated scissors			- 20 , 20 (Each side)	5 sets

Back / Triceps 1 or 2 times per week

Explosive row, triceps press				- 20 , 12			4 sets
							- AMAP , AMAP		1 set

Triceps dip, renegade double rows			- 12 , 6				5 sets

Upright row, inverted rows				- 15 , 15			4 sets
							- AMAP, AMAP		1 set

Shoulders 2 times per week

Air sit front raises					- 20				4 sets

Bear hugs, rear delts					- 15 , 15			5 sets

Lateral raises						- 15				5 sets

Shoulder shrug, explosive rows, upright rows	- 12 , 15 , 15			4 sets

Arnold Press						- 15 , 12 , 10 , 15 , 20

Legs 2 times per week
Explosive dumbbell squat				- 15 / 14 / 13 / 12 / 11 / 10
ATG double dumbbell squat				- 20 / 18 / 16 / 14 / 12 / AMAP
Calf raises						- 10 / 12 / 14 / 16 / 18 / 20 (Or AMAP)
Split squats						- 10 / 8 / 6 / 8 / 10 (Each side)
Stiff leg dead lift					- 10 / 10 / 8 / 8 / 6 / 6

Once per week mega sets
Explosive rows, shoulder shrugs			- 15 , 12			3 sets
							- 20 , 15			2 sets

Dumbbell burpees , inverted rows			- 10 , 12			3 sets
							- 15 , 20			2 sets

Explosive sit ups, ATG squats			- 10 , 12			3 sets
							- 12 , 15			2 sets

Upright rows, triceps press				- 14 , 10			3 sets
							- 20 , 14			2 sets

Shoulder shrugs, explosive squats			- 10 , 12			3 sets
							- 15 , 15			2 sets

Dumbbell swing, upright rows			- 10 , 12			2 sets
							- 12 , 15			2 sets
							- 15 , AMAP			1 set

Calf raises , split squats (Each side)			- 12 , 8				3 sets
							- 15 , 10			2 sets

Oblique crunches, leg raises, upright rows		- 12 , 15 , 12			4 sets
							- 15 , AMAP , AMAP		1 set

Triceps dip, press ups, knee to chest 			- AMAP , AMAP , AMAP	1 set


30 minute explosive circuit 1  Done at random
rotate each exercise on the minute: Chin up x5, press up x10, squat x15.
30 minute explosive circuit 2  Done at random
Rotate each exercise on the minute: Press up x10, Squat x10, Sit up x10