| WORKOUT 1 – CHACK DAY |
| EXERCISE |
REPS |
SETS |
REST |
| DB CHEST PRESS |
12-15 |
4 |
60 |
| 1A: DB FLY |
12-15 |
3 |
0 |
| 1B: PUSHUPS |
MAX |
3 |
60 |
| CLOSE GRIP PULLUP ASSISTED |
10-12 |
4 |
60 |
| 2A: STRAIGHT ARM PULLDOWN 1 or 2 |
12-15 |
3 |
0 |
| 2B: BENTOVER CABLE ROW |
12-15 |
3 |
60 |
| ASSISTED CHEST DIPS |
MAX |
4 |
60 |
| WORKOUT 2 – LEGS STRENGTH |
| EXERCISE |
REPS |
SETS |
REST |
| BB SQUATS |
8-12 |
4 |
60 |
| DEADLIFTS |
12-15 |
3 |
60 |
| AB WHEEL |
MAX |
3 |
45 |
| SISSY SQUATS |
15-20 |
4 |
45 |
| BULGARIAN SPLIT SQUATS |
12-15 |
4 |
45 |
| FLAT BENCH LEG RAISES |
MAX |
3 |
45 |
| CALVES 1 or 2 or 3 or 4 |
20 |
3 |
45 |
| WORKOUT 3 – SHOULDERS & ARMS |
| EXERCISE |
REPS |
SETS |
REST |
| CABLE REAR DELT FLY |
12-15 |
4 |
45 |
| ARNOLD PRESS |
10-12 |
4 |
45 |
| 1A: LATERAL RAISES |
12-15 |
3 |
0 |
| 1B: BUS DRIVERS |
10-15 |
3 |
45 |
| 2A: SKULLCRUSHERS |
12-15 |
3 |
0 |
| 2B: BENCH DIPS |
MAX |
3 |
45 |
| PREACHER CURL DB or BB |
10-12 |
4 |
45 |
| BB 21’S |
7/7/7 |
3 |
45 |
| WORKOUT 4 – LEGS SPEED SUPERSET DAY |
| EXERCISE |
REPS |
SETS |
REST |
| 1A: LEG PRESS 1 or 2 |
25 |
4 |
0 |
| 1A: PULSE SQUATS |
30secs |
4 |
60 |
| 2A: LEG EXTENSION |
25 |
4 |
0 |
| 2A: JUMP SQUATS |
30secs |
4 |
60 |
| 3A: DUCK WALK |
25 |
4 |
0 |
| 3B: STATIC SQUATS |
30secs |
4 |
60 |
| 4A: LEG CURL 1 or 2 |
5 |
4 |
0 |
| 4B: PRISONER JUMP SQUATS |
30secs |
4 |
60 |
| WORKOUT 5 – FUNCTIONAL DAY |
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| Choose one of the options from the functional day training or choose one from the book 😊 |
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| NUMBERED EXERCISES ARE SUPERSETS – DO THE FIRST EXERCISE IMMEDIATELY FOLLOWED BY THE SECOND EXERCISE BEFORE TAKING A BREAK. |
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