5 Rounds Circuit training
40 Sec On 20 Sec OFF
1st Goblet Back Step Lunges RX 20 kg
2nd Halo Slam Ball Throws RX 12 kg
3rd Incline Bench Press RX 20 kg
4th V Ups
5th 20 sec Side Plank L – 20 sec Side Plank Rigth
Legs
A1. 10-8-6-4 back squat
A2. 4×12 leg press
A3. 4x12r/12l deficit lunges suitcase
A4. 4×10 leg curls drop set
A5. 3ss 12 leg adductor + 12 leg raises glutes ghd
A6. 3x 10 strict toes to bar + side plank rotations 10r 10l
Pull day
B1.10-8-6-4 deadlift
B2.4×8 pull ups
B3. 4×10 lat pulldown triangle grip
B4. 4ss 10 side shoulder raises + 10 cable pullover
B5. 3ss 10 reverse fly db /cable +12 db rotation bicep curls
B6.3x 15 oh weighted sit ups + 15 arch rocks or arch hold 30
Push day
C1. 10-8-6-4 bench press
C2. 4×10 Incline db press
C3. 4×8 push press
C4. 4ss 12 Incline fly + 10 tricep cable oh extension
C5. 3ss 10 close db bench press + 12 hammer curls db
C6. 15r/15l banded side rotations + plank 1min
A DAY
Α1. 4 x 8-10 Deadlift
A2. 4 ss 20 goblet pulse squat
A3. 4 x 10 single arm DB row
A4. 4 x 8-10 Incline Bench press
A5. 3 ss 10 machine lat pulldown down + 15 close grip parallete push ups
A6. 3 ss 15 machine bicep curls + 15 Shoulder side raises
A7. 3 ss 20 fitball single leg v up + 20 fitball plank roll out
B DAY
B1. 4 x 8-10 Back Squat
B2. 4 x 10 DB Bulgarian lunge (10R/10L)
B3. 4 ss 12 KB sumo deadlift+ 12 machine Hip thrust
B4. 4 x 6-8 trx pull up or ring pull up
B5. 4 x 8-10 push press
B6. 3 ss 12 machine chest crossover+ 12 machine wide grip row
B7. 3 ss 20 slamball russian twist+ 20 slamball plank pass through
