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4 Sets 12 Reps for all exercises. Increase the weight by 10% every week. Rest only when needed, keep the intensity high.

Bent Over Rows
One Arm Rows
Deadlift
Bent Over Raises
Seated Rows
Lat Pull Downs
Pull Ups

Triceps

4 Sets 12 Reps for all exercises. Increase the weight by 10% every week. Rest only when needed, keep the intensity high.

Chest

4 Sets 12 Reps for all exercises. Increase the weight by 10% every week. Rest only when needed, keep the intensity high.

Biceps

4 Sets 12 Reps for all exercises. Increase the weight by 10% every week. Rest only when needed, keep the intensity high.

Shoulders

4 Sets 12 Reps for all exercises. Increase the weight by 10% every week. Rest only when needed, keep the intensity high.

Legs

4 Sets 12 Reps for all exercises. Increase the weight by 10% every week. Rest only when needed, keep the intensity high.

Gym Core Circuit x 3

Breechay Complex
1. Hanging weighted leg raise 10 reps (20-25lbs)
2. Hanging weighted knee raises 10 reps (heavier weight 30-40lbs)
3. Hanging weighted leg raises 10 reps (20-25lbs)
Breechay Russian Twists
On a decline Bench twist 5x at 3 different angles up and down.
At the top press the weight 3x and then repeat 3x. That’s one set | 40-50lbs
Cable Crunches 20 reps – 70lbs
Med Ball Lying Leg Raises 20 reps – 12lbs
Lying straight leg windshield wipers 20
Side Planks Dip 20 each side
Side Knee Tucks 20 each side
Standing Woodchopper – Chop Down 20 Reps – 15lbs
Kneeling Woodchopper (Reverse, Chop Up) 20 reps – 15lbs
Front Cable Flex 20 Reps (each leg) – 15lbs
Side Cable Flex 20 reps (each leg) – 15lbs
Modified Superman 20 Reps

Home Core Circuit x 3