11/28: CORE WOD (or REST DAY)

Core Circuit #1: 3 Rounds x 30 sec each
1. DB Devil Press (with Burpee) 
2. DB Toe Touch
3. DB Russian Twist
4. SpiderMan Push-up
Rest 60 secs between each round

Core Circuit #2: 3 Rounds x 30 sec each
1. DB Thrusters
2. Banded Side Plank Elbow to Knee (right side) 
3. Banded Side Plank Elbow to Knee (left side) 
4. Hanging Knee to Opposite Elbow (alternating)
Rest 60 secs between each round

Core Circuit #3: 3 Rounds x 30 sec each
2. TRX Knee Tucks
3. TRX Mountain Climbers
Rest 60 secs between each round

CORE | Sunday | 11/28

11/27: LEGS (Hams/Glutes)

1. SS:
- Landmine SLDL 4 x 10-12
- Landmine Sumo Squat 4 x 10-12

2. Vertical Leg Press (or Leg Press feet high) 5 x 20/15/12/10/8

3. Sideways Single Leg Press  4 x 10-12 each (foot high)

4. SS:
- Single Leg Curl 4 x 10-12 each (2 sec pause on each rep)
- Curtsy Lunge 4 x 10-12 each

5. SS:
- Barbell Hip Thrust 4 x 8-10 (hold and squeeze at the top for 2 sec) 
- BW Hyperextension or Frog Pump with 2 pulses at the top (with band above knees) 4 x 10-12

LEGS | Saturday | 11/27

11/26: ARMS/ABS

1. SS:
- Close Grip Bench Press 4 x 12/10/8/6
- Close Grip Reverse Grip Pull-up 4 x failure

2. SS:
- Ez Bar Incline Skull Crusher 4 x 8-10
- EZ Bar Seated Bicep Curls (slight incline) 4 x 10-12

3. SS:
- Barbell Reverse Curl 4 x 15/12/10/8
- Bodyweight Leaning Tricep Extension 4 x failure

4. SS:
- Cable Rope Hammer Curl 21’s  4 x 21 (7 bottom/7 top/ 7 full)
- Cable Overhead Tricep Extension 4 x 10-12

5. ABS: 3 Rounds
30 sec ON / 15 sec OFF 
- TRX Mountain Climbers (or regular if you do not have TRX)
- Plank Hand Walks
- Butterfly sit-up
- V-Ups

ARMS/ABS | Friday | 11/26

11/25: DELTS

1. TS:
- Incline Facing Rear Delt Fly 4 x 10-12
- Seated Incline Lateral Raise (behind back) 4 x 10-12
- Standing Lateral Raise 4 x 10-12

2. SS:
- Seated DB Shoulder Press 4 x 10/8/6/5
- Plate Raise DROPSET 4 x fail x fail

3. TS:
- 3/4 Rep Heavy DB Lateral Raise 4 x 6-8
- Lateral Raise (full range) 4 x 8-10
- Resistance Band Pulsing Laterals 4 x 12-15

4.  TS:
- Rope Cable Front Raise (through legs) 4 x 10-12
- Standing Low Cable High Pull 4 x 10-12
- Rope Cable Face pull 4 x 10-12

 5. GS: 
- Single Arm DB or KB Clean & Press 4 x 10/8/6/6

DELTS | Thursday | 11/25

11/24: LEGS (Quads)

1. Squats (work up sets to 4RM) 
1 x 4RM (4 rep max)
4 x 4 at 90% of 5RM

2. SS:
- Leg Press (feet low/close) 4 x 30/25/20/15
- Calf Raise on Leg Press 4 x 12-15

3. Front Rack Lunges (DB, KB or Barbell) 3 x 20 steps

4. SS:
- Trap Bar Dead 4 x 8-10
- BW Jumping Squats 4 x 30 sec

5. SS:
- Single Leg Extension 3 x 10-12 (each leg) 
- 1 1/2 Rep Bulgarian Squat (chest up) 3 x 10-12
NOTE: Start with your non-dominant leg, do both exercises before switching legs.

LEGS | Wednesday | 11/24

11/23: BACK

1. Chin-ups (neutral grip) 3 x failure 

2. SS:
- Wide Grip Seated Cable Row 4 x 12/10/8/6
- Underhand Seated Cable Row 4 x 8-10

3. Close Overhand Bent Over Row 4 x 12/10/8/6 drop 10
NOTE: Elbows tucked and pull bar back to your belly button

4.SS:
- Wide Grip Lat Pulldown (leaning) 4 x 8-10
- Behind the Neck Pulldown 4 x 10-12

5. SS:
- High Pulley Standing Cable Row (D-ring Handles) 4 x 10-12
- Low Pulley Standing Cable Row (D-ring handle) 4 x 8-10

BACK | Tuesday | 11/23

11/22: CHEST (hint of shoulders)

1. Bench (work up sets to 4RM)
1 x 4RM (4 rep max)
4 x 4 at 90% of 5RM

2. Incline Press (barbell, DB or machine) 4 x 10/8/6/6

3. SS:
- Seated Incline Bench Low to High Cable Fly 4 x 10-12
- Cable Front Raise 4 x 8-10
NOTE: If you can, position an incline bench in the middle of the cable cross over. Lay back on incline bench for the incline fly. 

3. SS:
- Flat Bench Cable Fly 4 x 10-12
- Push-up 4 x fail
NOTE: If you can, place a flat bench in the middle of cable cross over machine. 

4. SS:
- Single Arm DB Shoulder Press 4 x 8-10 (each arm)
- Single Arm DB Lateral Raise 4 x 8-10 (each arm)

CHEST | Monday | 11/22

11/15: CHEST 

1. Bench (warm up sets to work up to 5RM)
1 x 5RM (5 rep max)
4 x 5 at 90% of 5RM

2. Incline DB Key Press 5 x 8-10
NOTES: This is very similar to an Arnold Press, except you are more horizontal on an
incline bench instead of sitting upright like a shoulder press.

3. SS: 
- Kneeling Landmine Press 4 x 8-10
- Decline Diamond push-up 4 x fail

4. Single Arm low to high Cable Fly (cross midline) 4 x 8-10

5. SS:
- Floor DB Fly 4 x 10-12
- Floor DB Press 4 x failure
NOTE: Butt off the ground and stay in glute bridge for both exercises 

6. SS:
- BW Dips 4 x failure
- Plate Front Raise 4 x 10-12

https://www.youtube.com/watch?v=-4vNbsPVz40&feature=emb_logo

CHEST | Monday | 11/15

On my channel get ready for fresh workouts and insights every week! Message me what you want to see!

DLB Daily

Bodyweight only

DAY 1: FULL BODY

CIRCUIT 1: 3 Rounds 
- 30 sec Push Up + Push Back
- 30 sec Alternating V-Up 
- 30 sec Hover Lunge Switch 
- 30 sec Plank + Shoulder Tap 

4 Min TABATA : 20 sec ON / 10 sec OFF
- High Knees 
- Hollow body double crunch

CIRCUIT 2: 3 Rounds 
- 30 sec Side Plank Hip Dip + Knee to Elbow (each side)
- 30 sec Jumping Lunge
- 30 sec Inchworm + Push-up 
- 30 sec Prisoner Squat + Knee to Elbow (focus on oblique crunch)

W1/D1 Full body

DAY 2: LOWER BODY

CIRCUIT 1: 3 Rounds 
- 12 Kneeling to Squat Jump  (both knees on floor, jump to feet in low squat, then squat jump, land with soft knees in a squat)
- 12 Lateral Lunge + Knee to Chest (each side)
- 12 Single Leg RDL + Knee to Chest (each side)

Mobility: 90 seconds
- Deep Squat 

CIRCUIT 2: 3 Round 
- 10 Wide to Narrow Squat Jumps  (1 rep = wide & narrow squat )
- 10 Assisted Pistol Squat (each side)
- 10 Curtsy Lunge + Knee drive (each side)

Mobility: 90 seconds
- Deep Squat

W1/D2 Lower body

DAY 3: FULL BODY

CIRCUIT 1: 3 Rounds 
- 6 Dolphin Push Ups
- 45 sec Hollow Body Flutter Kicks 
- 12 Jumping Bulgarian Split Squat (each side)
- 45 sec Feet Elevated Mountain Climber (toes on couch)

CIRCUIT 2: 3 Rounds 
- 6 Spiderman Push Ups
- 45 sec Skater Jumps
- 45 sec Sprinter Sit-ups
- 12 Jump Squat with 3 pulses on each rep
- 12 Supermans

W1/D3 Full body

DAY 4: UPPER BODY

CIRCUIT 1: 3 rounds 
- 12 Inchworm to Pushup 
- 12 Superman Snow Angel
- 12 V-sit Double Crunch
- 12 Dive bomber pushup
- 12 Plank Breakdancer Kicks (L & R = 1 rep)

CIRCUIT 2: 3 rounds 
- 12 Inverted Row Pause Rep (3 sec pause on each rep)
- 12 Lying Elbow to Knee + Toe Touch (each side)
- 12 Close Grip Push-up 
- 12 V-sit Up and Overs (over and back = 1 rep)

W1/D4 Upper body

DAY 5: FULL BODY

Ascending/Descending Set: 
- Push Up + Push Back 1-10
- Burpee + Tuck Jump 10-1

CIRCUIT: 3 Rounds
- 12 1 1/2 rep Bulgarian Split Squat (each side)
- 12 Push Up to Pike Reach Back 
- 12 Hover Switch Lunges (stay low the entire time)
- 12 V-Ups
- 12 Pull-up or Inverted Row
- 12 Chair Dips

W1/D5 Full body

DAY 6: FULL BODY

4 Min TABATA: 20 sec ON / 10 sec OFF
- Mountain Climbers
- Hollow Body Rocks

CORE: 90 second hold
- Plank

CIRCUIT: 3 rounds 
- 12 Jumping lunge lunge squat 
- 12 Push-up + Alt Arm/Leg Extension 
- 12 Single Leg RDL + Knee to Chest (each side)
- 12 Lateral Lunge + Knee to Chest to Reverse Lunge + Knee to Chest (that's 1 rep) (each side)
- 12 Leaning Bodyweight Skull Crusher

CORE: 90 second hold
- Plank

W1/D6 Full body

DAY 1: FULL BODY

CIRCUIT 1: 3 Rounds 
- 12 Jumping Lunge Lunge Squat
- 12 Single Leg Deadlift (each side)
- 12 Frog Reverse Hypers
- 12 Bulgarian Squat Pulses 3-5 pulses on each rep (each side)

4 min TABATA: 20 sec ON / 10 sec OFF
- YOUR CHOICE CARDIO (Ex. high knees, jumping jacks, burpees, mountain climbers)
- Extended Plank HOLD

CIRCUIT 2: 3 Rounds 
- 12 Chair Push up to Shoulder Extension
- 12 Superman Pulldown (use a towel if you don't have a band)
- 12 Chair Dips
- 12 Side Plank Hip Dip + Knee to Elbow (each side)
- 12 Push up + Push Back

CORE: 90 second hold
- Plank HOLD

W2/D1 Full body

DAY 2: LOWER BODY

CIRCUIT 1: 3 Rounds
- 12 Kneel to Squat
- 12 Wide to Narrow Squat Jumps 
- 12 Lunge Slide Back (each side)
- 12 Lunge Lateral Slide Outs (each side)

Mobility: 90 seconds
- Deep Squat

CIRCUIT 2: 3 Rounds 
- 12 Curtsy Lunge (each side)
- 12 Air Squats to Squat Jump
- 12 Lateral Step Up (each side)

W2/D2 Lower body

DAY 3: FULL BODY

BLOCK 1: 3 Rounds
- 10 Squat Jumps
- 10 Archer Push-ups (each side) (modify: kneeling)
- 10 Single Leg RDL to pistol squat (each side)
- 10 Pike Push-Up (elevate your feet on couch to make it harder)

CORE: 3 rounds 
- 30 sec V-Sit Double Crunch
- 30 sec Hollow Body Arm Flutters
- 30 sec Sprinter Sit-up
- 30 sec Hollow Body Flutter Kicks

BLOCK 2 : 3 Rounds
- 20 Jumping Lunges (10 reps per leg/ 20 total)
- 10 Diamond Push Up
- 10 High/Low Bulgarian (1 rep, is high bulgarian & low bulgarian)
- 10 Superman Pulldown (use a towel if you don't have a band)

W2/D3 Full body

DAY 4: UPPER BODY

Ascending/Descending Set: 
- Dolphin Push-up 1-8
- V-Up 8-1

CIRCUIT: 3 rounds 
- 12 Dive Bomber Push Up
- 12 Cobra Wings
- 12 Tiger Pushup
- 12 Chair Dips
- 12 Plank to Extended Plank Walk

CORE CIRCUIT: 3 rounds
- 30 sec Jumping Mountain Climbers 
- 30 sec Hollow Body Knee Tucks
- 30 sec Hollow Body Arm Flutters
- 30 sec Bicycle Crunches

W2/D4 Upper body

DAY 5: FULL BODY

4 Min TABATA: 20 sec ON / 10 sec OFF
- Alternating Spiderman Push Ups
- Hollow Body Rocks

AMRAP 16 Min: Non-stop for 16 mins
- 8 V-Ups
- 12 Inverted Row + Alt Knee to Chest
- 16 Jumping Lunges (both legs = 1 rep)

REST: 3-5 minutes before completing the next AMRAP

AMRAP 8 Mins : Non-stop for 8 mins
- 10 Dive Bomber Push Up
- 10 Squat Jacks
- 10 Sprinter Sit-Ups

W2/D5 Full body

DAY 6: FULL BODY

CIRCUIT: 3 Rounds
- 100 Jumping Jacks or Jump Rope 
- 15 Bulgarian Jump Squat (each side)
- 10 Push Up + Alt. Arm/Leg Extension 
- 12 Lateral Skier Jump (over & back = 1 rep)
- 30 sec Hollow Body Hold 
- 12 Diamond Push-ups 
- 12 Sissy Squat 
- 50 Mountain Climbers

W2/D6 Full body

DAY 1: FULL BODY

CIRCUIT - 4 rounds
- 10 Explosive Clap Push-Up (or 20 regular push-ups)
- 10 Jumping lunge lunge squat
- 10 Elbow Push-up
- 10 High Plank Opposite Toe Touch (tapping both feet = 1 rep)
- 10 Burpee Tuck Jump
- 10 Push-up to Pike Reach Back (reaching back to both sides = 1 rep) 
- 10 Lateral Lunge + Knee Drive (each side)
- 20 Bicycle Crunch (10 to each side = 20 total)

W3/D1 Full body

DAY 2: LOWER BODY

CIRCUIT 1: 3 Rounds
- 12 Heel elevated Pistol Squat (each side)
- 12 Wide to Narrow Squat Jumps (wide & narrow squat + 1 rep)
- 12 180 degree Lunge Jumps (L & R lunge = 1 rep)
- 12 Kneeling Step Ups (each side)

CORE: 90 seconds
- Plank HOLD 

CIRCUIT 2: 4 Rounds
- 12 Single Leg RDL + Knee to Chest (each side)
- 12 Deficit Curtsy Lunge (each side)
- 12 Lunge Slide Back (each side)
- 12 Lateral Lunge Slide Outs (each side)
- 12 Kneeling Jump Squat + Stand Up (both knees on floor, jump to feet in low squat, then stand up)

CORE: 90 seconds
- Plank HOLD

W3/D2 Lower body

DAY 3: FULL BODY

BLOCK 1: 3 Rounds 
- 12 Push Up + Push Back
- 12 Alternating Single Leg Jackknife (each side)
- 12 Hover Switch Lunge
- 12 Plank + Shoulder Tap (L tap, R tap = 1 rep) 

 BLOCK 2: 3 Rounds 
- 12 Side Plank + Elbow to Knee (each side)
- 12 Bulgarian Pulsing Squats (each side)
- 12 Inchworm + Push-up 
- 12 Prisoner Squat + Knee to Elbow (focus on oblique crunch)

CORE: 3 rounds 
- 30 sec Lying Reverse Curl
- 30 sec Toe Touches
- 30 sec Heel Touches

W3/D3 Full body

DAY 4: UPPER BODY

CIRCUIT 1: 3 Rounds 
- 12 Archer Push-up (6 each side) (Modify: kneeling)
- 12 Superman Snow Angel
- 12 High Plank to Extended Plank Walk 
- 12 Inverted Row Pause Rep (3 sec pause on each rep)

CIRCUIT 2: 3 Rounds
- 12 Spiderman Push Up
- 12 Inverted Row 
- 12 Body Leaning Skull Crusher 
- 12 Pike Push-up (elevate your feet to make it harder)

4 Min TABATA: 20 sec ON / 10 sec OFF
- Spiderman Push-up
- Alternating Jacknife

W3/D4 Upper body

DAY 5: FULL BODY

Ascending/Descending Set: 
• Inchworm to Push Up 1-8
• Burpee Tuck Jump 8-1

CIRCUIT: 4 Rounds
- 15 Reverse Lunge + Single Arm Shoulder Press (each side) (use gallon for weight)
- 15 Push-up to Pike Reach Back 
- 15 Superman Pulldown (use a towel if you don't have a band)
- 15 Prisoner Jumping Squats 
- 15 Chair Dips 
- 30 sec Hollow Body Rocks 
- 30 sec Elbow Plank See-saw 
- 40 Crab Toe Touch (each tap = 1 rep)

W3/D5 Full body

DAY 6: FULL BODY

CIRCUIT: 4 Rounds
- 50 Squat Jacks 
- 12 Forward Lunge to Reverse Lunge (forward & back = 1 rep) (each side)
- 12 Push Up to Pike Reach Back 
- 20 Skater Jumps 
- 12 Tiger Push-up
- 12 Hollow Body Fly Aways (add soup cans if you want)
- 12 Push Up + Push Back
- 12 Single Leg Deadlift Floor Touch + Hop (each side)

W3/D6 Full body

DAY 1: FULL BODY 

Ascending/Descending Set: 
- 1/2 Burpee + Tuck Jump 1-7
- Wide to Narrow Grip Push Ups 7-1

CIRCUIT: 4 rounds 
- 12 Single Leg Deadlift (each side)
- 12 Plank Walk
- 12 Inverted Row (use kitchen table)
- 12 Lateral Lunge + Knee Drive
- 12 Dive Bomber Push Up

W4/D1 Full body

DAY 2: LOWER BODY

CIRCUIT 1: 4 Rounds 
- 12 Jumping Lunge Lunge Squat
- 12 Curtsy Lunge + Forward Lunge (each side)
- 12 Lateral bench taps (tapping both feet = 1 rep) 

CIRCUIT 2: 4 Rounds 
- 12 Jumping Bulgarian Squat (each side)
- 12 Top Leg Elevated Side Plank Hip Dip (each side)
- 12 Deficit Reverse Lunge (each side)
- 12 Glute Bridge March (R & L march = 1 rep)

W4/D2 Lower body

DAY 3: FULL BODY

25 min AMRAP: Non-stop for 25 mins
- 8 Jumping Lunge Lunge Squat
- 8 V-Ups
- 8 Push Up + Push Back
- 8 Mountain Climbers to Vertical Jump 
- 8 Pike push ups

W4/D3 Full body

DAY 4: UPPER BODY

CIRCUIT: 3 rounds 
- 12 Wide to Narrow Push Up (modify with walking hands)
- 12 Inverted Row
- 12 Pike Push Up
- 12 Superman Around the World
- 12 Chair Dips

CORE CIRCUIT: 3 rounds 
- 30 sec V-sit Up and Over
- 30 sec Plank Toe Touches
- 30 sec Hollow Body Fly Away
- 30 sec Side Plank Hip Dip (each side)

W4/D4 Upper body

DAY 5: FULL BODY

Ascending/Descending Set: 
- Dolphin Push Up to Close Grip Push Up 1-7
- 1/2 Burpee + Tuck Jump 7-1

CIRCUIT: 3 rounds
- 12 Push-Up Alt Arm/Leg Reach
- 12 Single Leg Deadlift (each side)
- 12 Bodyweight Skull Crusher (using couch or table) 
- 12 Assisted Pistol Squat (each side)
- 12 Superman Pulldown (use a towel of you don't have a band)
- 12 Cossack Squat (each side)

W4/D5 Full body

DAY 6: FULL BODY

CIRCUIT: 3 Rounds
- 12 Lunge Slide Backs w/ 3 pulses (each side)
- 12 Dive bomber Push Ups
- 12 Sissy Squat
- 12 Pike Push-Up
- 12 Inverted Row 

CORE: 2 Rounds
- 30 sec High Plank Hop to Pike
- 30 sec Alternating Jackknife
- 30 sec Hollow Body Reverse Curl

W4/D6 Full body

Limited equipment

Day 1: CHELTS

1. SS:
- DB Deficit Push-up 4 x 10
- DB ISO HOLD Push Up 4 x 30 sec

2. TS:
- Standing DB Shoulder Press 4 x 10/8/6/6
- Standing DB Arnold Press 4 x 8-12
- Standing DB Low to High Fly 4 x 12/10/8/8

3. SS:
- DB Lateral Raise DROPSET 4 x 10 drop 10 drop 10
- Resistance Band Pulsing Laterals 4 x failure 

4. SS:
- DB Glute Bridge Floor Rotational Press 4 x 12/10/8/8
- DB Upright Row 4 x 12/10/8/8

5. TS:
- Low Incline Key Press 4 x 12/10/8/6
- DB Bentover Rear Fly 4x 10-12
- DB Bentover Wide Row 4 x 8-10

W1/D1 CHELTS

Day 2: BACK

1. TS:
- TRX Y Raise 4 x 8-12
- TRX W Raise 4 x 8-12
- TRX Inverted Row 4 x 8-12

2. SS:
- DB Row 4 x 10/8/6/6 drop 10
- Neutral Grip Pull-up 4 x failure 

3. Bent-over See-Saw Row 4 x 15/12/10/8 (each arm)

4. SS:
- Reverse Incline High/Wide Row 4 x 10-12
- Reverse Incline DB Rear Delt Fly 4 x 10-12

5. SS:
- DB Pullover 4 x 12-15
- Resistance Band Lat Pulldown 4 x 12-15 (hold each rep for 2 sec)

W1/D2 BACK

Day 3: LEGS

1. DB Squat to DB Front Squat 4 x 10 
(1 rep = squat DB at sides + front rack squat)
NOTE: Start with DB at your sides, do a dumbbell squat with DB at sides (like a trap bar dead), as you extend up, flip dumbbells up to shoulders then squat with dumbbells on your shoulders aka  DB front squat. Alternate back and forth between DB squat and DB Shoulder Squat. Basically doing 20 squats total, 10 of each

2. SS:
- DB Goblet Squat (heels elevated) 4 x 15/12/10/10
- Elevated DB Sumo Squat 4 x 12-15

3. SS:
- DB RDL 4 x 15/12/10/10
- DB Lying Leg Curl (on bench or floor) 4 x 12-15

4. DB Bulgarian Split Squat 3 x 10-12 (each side)

5. DB Walking Lunges 4 x 20 steps

6. Bodyweight Calf Raises 1 x 100 (rest as you need to)

W1/D3 LEGS

Day 4: DELTS

Warm-Up: 2 rounds
- 15 Resistance band front raise
- 15 Resistance band lateral raise
- 15 Resistance band shoulder press

1. TS:
- DB Strict Press 5 x 10/8/6/6/6
- DB Push Press 5 x failure
- DB Front Raise 5 x 12/10/8/8/8

2. SS:
- DB 1 1/2 rep Lateral Raise 4 X 6-8 + 5-6 (reg reps to failure)
- Resistance Band Pulsing Lateral Raises (top half reps - constant tension) 4 x failure 

3. TS:
- Reverse Incline W Raise Raise (face pull) 4 x 15/12/10/8
- Reverse Incline Rear Delt Fly 4 x 8-10
- Reverse Incline High/Wide Row 4 x 8-10

4. Standing DB Single Arm Clean & Press 4 x 12/10/8/6 (each side)
NOTE: Video uses a KB and shows only the hang clean, you will be using a DB and will press the DB overhead before bringing it down for the next rep.

5. SS:
- DB Lateral Raise DROPSET (drop set on each set)  4 x 10 drop 10 drop 10
- DB Upright Row 4 x 10-12

W1/D4 DELTS

Day 5: ARMS/ABS

1. SS:
- Underhand Pull-ups (2-3 sec eccentric) 3 x 12 
- Close Grip or Diamond Push-ups (2-3 sec eccentric) 3 x 12

2. SS:
- DB Skull Crusher 4 x 12/10/8/8
- DB Spider Curl 4 x 12/10/8/8

3. SS:
- DB Wide Curl 4 x 10 drop 10
- DB Floor Close Grip (Hex) Press (5 sec eccentric) 4 x 12/10/8/6

4. SS:
- DB Alternating ISO HOLD DB Curl 3 x 8-10 (each arm)
- DB Alternating ISO HOLD Tricep Kickback 3 x 8-10 (each arm)

5. ABS: 3 Rounds x 30 sec each (or 15 reps each)
- Weighted Toe Touch
- Reverse Crunches
- V-sit rope climb

W1/D5 ARMS/ABS

Day 6: LEGS

1. SS:
- DB Sumo Deads 4 x 12-15
- Pulsing Sumo Squats 4 x 20

2. SS:
- Close Stance DB Squats 4 x 12-15
- Wall-sit 4 x 60 sec

3. SS:
DB Single Leg RDL 4 x 12 (each side)
DB Hip Abduction 4 x 12-15 (each side)

4. Deficit Reverse Lunge 4 x 12 each leg

5. SS: 
- Frog Reverse Hypers (with or without DB in your feet) 4 x 15
- Frog Glute Bridge Pumps (quick partial reps) 4 x 30

W1/D6 LEGS

Day 7: RECOVERY OR HIIT

4 Min HIIT: 20 sec ON / 10 sec OFF
- Max effort Assault Bike (or treadmill sprints at 6-8% incline)
- High Plank to Extended Plank

EMOM: for 25 minutes (5 sets)
- Minute 1: 12-16 cal ROW
- Minute 2: 16-20 Wall Balls (20/14)
- Minute 3: 18-22 Push-ups (modify: kneeling)
- Minute 4: 25 Double Under or 50 Singles
- Minute 5: 45 sec Plank Hold

Core Circuit: 3 Rounds x 30 sec each
- Hollow Body Fly Away (add 3-5lbs in hands)
- Weighted Hollow Body Flutter Kicks (weight in hands overhead)
- V-sit Up and Over (up and over dumbbell)

W1/D7 RECOVERY or HIIT

Day 1: CHEST
1. DB Flat Bench Press (5 second eccentric) 4 x 6-8
NOTE: 5 sec eccentric lower, 1 second up. This will help if you don’t have heavy weights at home. Slowing down the reps will make those lighter weights feel heavy.

2. SS: 
- High Incline DB Press (45-60 degrees) 4 x 8-10
- Reverse Incline Underhand Front Flies 4 x 10-12

3. SS:
- Decline DB Underhand Press 4 x 8-12
- Decline DB Fly 4 x 10-12

4. SS:
- Lying Floor DB Fly 4 x 10-12
- DB Deficit Push-ups 4 x 15

5. BW Dips 4 x failure

W2/D1 CHEST

Day 2: BACK

1. Single Arm Bent-over DB Row 4 x 12/10/8/8 (each side)
    
2. SS:
- Reverse Incline High/Wide Row 4 x 15/12/10/8
- Reverse Incline DB shrug 4 x 15/12/10/8

3. Close Grip Pull-up 4 x failure

4. SS: 
- Bent-over DB Row (butt against the wall) 4 x 12/10/8/6
- Bent-over DB Reverse fly (butt against the wall) 4 x 10-12

5. SS:
- Slight Decline Dual Dumbbell Pullover 4 x 15/12/10/10
- DB Upright Row 4 x 15/12/10/10

W2/D2 BACK

Day 3: LEGS

1. DB Lunge Lunge Squat 4 x 10 
(1 rep is L lunge, R lunge + squat)

2. DB Sumo Squat to DB Goblet Squat 4 x 12 
(1 rep is sumo + goblet)

3. SS:
- DB Single Leg RDL 4 x 12-15 (each side)
- Kneeling Step Up (No Push OFF) 4 x 12-15 (each side) 

4. DB Lateral Lunge + Knee Drive 4 x 12 (each side)

5. SS: 
- DB Front Squat 4 x 15
- Jumping Wide to Narrow Squats 4 x 30 secs

W2/D3 LEGS

Day 4: DELTS

1. GS: 4 rounds
- 8-10 Reverse Incline DB Butterfly Raise 
- 8-10 Reverse Incline DB Y Raise 
- 8-10 Reverse Incline DB Reverse Fly 
- 8-10 Reverse Incline DB High/Wide Row 

2. DB Lateral Raise 2 x 10-12 (warmups basically), 3 x 10 drop 10 drop 10
NOTE: You are doing 2 just regular sets of 10-12 reps, then you will have 3 double drop sets. (10 reps, drop weight, 10 reps, drop weight, 10 reps = 30 total) 

3. SS:
- Standing Neutral Grip DB Shoulder Press 4 x 12/10/8/6
- Standing DB Around the Worlds 4 x 10

4. SS
- Front Raise Press Combo 4 x 8-10 drop 8-10
- DB High Pull (elbows lower than hands) 4 x 10-12

5. Single arm DB Arnold Press 3 x 8-10
(each arm)

W2/D4 DELTS

Day 5: ARM/ABS

1. SS:
- Alternating Cross Body Curl 4 x 10-12 (each arm)
- Lying Single Arm Cross Body Extension 4 x 10-12 (each arm)

2. SS: 
- Seated Single DB Overhead Extension 4 x 8-10
- Seated 1 1/2 rep DB Curls 4 x 8-10

3. SS: 
- Close Grip Push-Up 4 x 10-12
- Underhand Pull-Up 4 x 10-12

4. SS:
- Single Arm DB Preacher Curl 4 x 8-10 (each arm)
- Lying Tricep Skull Crusher 4 x 10-12

5. ABS : 3 rounds
- 12 Froggers
- 24 Heel Touches (12 to each side - 24 total) 
- 30 sec Hollow Body Hold
- 12 Hollow Body Knee Tuck

W2/D5 ARMS/ABS

Day 6: LEGS

1. SS:
- DB Sumo Deads 4 x 12-15
- Pulsing Sumo Jumping Squats 4 x 20

2. TS:
- DB Front Squat 4 x 12
- DB Squat 4 x 12
- Weighted Wall-sit 4 x 60 sec

3. SS
- DB Stiff Leg Deads 4 x 12-15
- DB Lying Leg Curl (on bench or floor) 4 x 12-15

4. DB Deficit Reverse Lunge 4 x 12 (each side)

5. SS:
- Frog Reverse Hypers (w/ or w/o DB) 4 x 15
- Glute Bridge with Abduction 4 x 12 
(3 abductions for each rep)

W2/D6 LEGS

Day 7: RECOVERY DAY OR HIIT

Warmup: Dynamic Stretching 

1/2 mile run (60%)

20 min AMRAP
- 20 DB Thrusters (#45/30)
- 20 Inverted row (or band assisted pull-ups)
- 20 DB/KB Swings (#45/30)
- Rest 90 sec 

4 min TABATA: 20 sec ON / 10 sec OFF
- Your choice cardio (sprints on tread, hill sprints, bike, rower, assault bike) 
- Hollow Body Double Crunch

W2/D7 RECOVERY or HIIT

Day 1: CHELTS

1. SS: 
- Neutral Grip DB Bench Press 4 x 6-8
- Seated DB Lateral Raise 4 x 10-12

2. SS:
- Single Arm Lying Chest Fly 3 x 8-10 (each side)
- Single Bent Over DB Rear Delt Fly 3 x 8-10 (each side) 

3. SS:
- DB Incline Key Press 4 x 8-10
- Reverse Incline Alt DB Front and Lateral Raise 4 x 8-10

4. TS: 
- Incline DB Fly 4 x 8-12
- DB Shoulder Press 4 x failure
- Decline Push-up 4 x failure

5. SS:
- DB Front Raise 4 x 10-12
- Resistance band Pushup 4 x 10-12

W3/D1 CHELTS

Day 2: BACK

1. SS:
- DB Bent Over Rows 4 x 12/10/8/6 drop failure
- Bar Assisted Pull-Ups (underhand) 4 x failure 

2. TS:
- Reverse Incline DB W Raise 4 x 12/10/8/8
- Reverse Incline DB Rear Fly 4 x 12/10/8/8
- Reverse Incline DB Wide Row 4 x 12/10/8/8
NOTE: Use the same weight for everything.

3. SS:
- Wide Grip Pull-up 4 x 10-12
- Banded Straight Arm Pulldown 4 x 15-20

4. Bent over DB Alt Low Row 4 x 8-10 (each arm)

5. 2-way DB Row 4 x 6-8
NOTE: You will row the dumbbell up, basically inline with belly button with elbow straight back and tucked close to your side to hit lower lats. Then extend dumbbell down. On the next Row up, you will pull higher towards chest with elbow wide to hit more mid back, rear delts and traps. 
Can be done standing, hinged forward or with the bench.

W3/D2 BACK

Day 3: LEGS (Quad focus)

1. DB Front Squats 4 x 20

2. SS:
- Seated DB Leg Extensions 4 x 10 + last rep of every set ISO HOLD to failure
- Heels Elevated Close Stance DB Squats (DB at sides) 4 x 10-12

3. DB Front Rack Walking Lunges 3 x 20 steps

4. SS:
- DB Jump Squats (DB at sides) 4 x 10-12
- Pulsing DB Goblet Squats 4 x 30 sec 

5. SS:
- 1 1/2 Rep Front Foot Elevated Split Squat 3 x 8-10
- Alternating Lateral Bench Taps 3 x 30 sec

W3/D3 LEGS

Day 4: DELTS

1. GS: 4 rounds 
- 8-10 TRX Y Raise 
- 8-10 TRX T Raise 
- 8-10 TRX W Raise 
- 8-10 TRX Inverted Row
NOTE: if you do not have TRX bands, the Y,T,W raises can be done on a reverse incline with dumbbells.

2. SS:
- Reverse Arnold Press 4 x 12/10/8/8
- DB Banded Front Raise 4 x 10-12

3. SS:
- DB Banded Lateral Raises 4 x 12/10/8/8
- Resistance Band Lateral Raise 4 x 10-12

4. Landmine Shoulder Y Press 4 x 12/10/8/6 (each arm)

5. SS: 
- DB Upright Row 4 x 12/10/8/8
- Seated DB Cuban Press 4 x 8-10

W3/D4 DELTS

Day 5: ARMS & ABS

1. SS:
- DB Skull crushers 3 x 10-12
- Underhand Pull-ups 3 x failure

2. SS:
- Close Grip DB Press 4 x 12/10/8/8
- Diamond or Close Grip Push up 4 x 12-15

3. SS:
- DB Wide Curls 4 x 10
- DB Cross Body Curls 4 x 10

4. SS:
- Bench dips 4 x 10-12
- DB Concentration Curls 4 x 8-10 (each side)

5. AB Circuit: 3 rounds 
30 sec each (or 15 reps each)
- Ab Rollout (ab wheel or barbell)
- Hanging Knees to Elbows
- Reverse Crunches

W3/D5 ARMS/ABS

Day 6: LEGS (Ham/Glute Focus)

1. SS:
- DB Bulgarian Split Squat 4 x 10-12 (each leg)
- Jumping Bulgarian Split Squat 4 x 10-12 (each leg)

2. SS:
- DB Stiff Leg Deadlift 4 x 15/12/10/8
- DB Sumo Deads 4 x 10-12

3. SS:
- DB Hip Thrust 4 x 15/12/10/8
- Glute Bridge w/ Abductions 4 x 20

4. SS:
- DB Step-up 4 x 10-12
- Banded Glute Kickback 4 x 10-12 (each side)

W3/D6 LEGS

Day 7: RECOVERY DAY OR HIIT
   
1. 5 min Treadmill Warm-up at 60% RPE (Rating of Perceived Exertion) 

2. 15 min HIIT: done as follow
- 4 ROUNDS : 40 sec SPRINT / 20 sec WALK @ 3% incline (RPE 6-7) 
 
1 min recovery

- 4 ROUNDS : 30 sec SPRINT / 15 sec WALK @ 6% incline (RPE 7-8) 

1 min recovery

- 8 ROUNDS : 20 sec SPRINT / 10 sec WALK @ 9% incline (RPE 9)

1 min COOL DOWN walk

3. Ab Circuit: 3 rounds - 30 sec each
- DB Turkish Situp (each side)
- Hollow body flutter kicks (hold DB overhead)
- V-sit Up and Overs (over DB)

W3/D7 RECOVERY or HIIT

Day 1: CHEST

1. Resistance Band Pushup 4 x failure

2. DB Flat Bench Press (5 second eccentric) 4 x 8/6/5/4 
NOTE: 5 sec eccentric lower, 1 second up. This will help if you do not have heavy weights at home, slowing down the reps will make those lighter weights feel heavy. The reps go down, so add weight to every set.

 3. SS:
- High Incline DB Press (45-60 degrees) 4 x 12/10/8/6
- Reverse Incline Underhand DB Front Raise 4 x 10-12

4. SS:
- Decline DB Rotational Press 4 x 12/10/8/6
- Decline DB Fly 4 x 10-12

5. SS:
- Incline DB Fly Press 4 x 12/10/8/8
- DB Deficit Push-ups 4 x 10-12

W4/D1 CHEST

Day 2: BACK

1. SS:
- DB Single Arm Low Row 4 x 10/8/6/6 (each side)
- DB Upright Row 4 x 8-10

2. SS:
- Wide Grip Pull-up 4 x 12/10/8/8
- Underhand Grip Pull-up 4 x 12/10/8/8

 3. SS:
- Reverse Incline DB Low Row 4 x 12/10/8/8
- Reverse Incline Alt. Rear felt fly & High/Wide Row 4 x 8-10

4. SS:
- DB Pull Over 4 x 15/12/10/10
- DB See-saw Row 4 x 8-10 (each side)

5. TS:
- Resistance Band Y Raise 4 x 10-12
- Resistance Band W Raise 4 x 10-12
- Resistance Band Wide Row 4 x 10-12

W4/D2 BACK

Day 3: LEGS (Quad Focus)

1. SS:
- DB Leg Extension 4 x 10 drop 10
- Jumping Lunge Lunge Squat 4 x 10

2. Front Rack Pause Squat (1-2 sec pause on each rep) 4 x 10/8/6/6

3. Heels Elevated Goblet Squat (3 sec eccentric) 4 x 6-8
NOTE: Heels will be elevated, heels together, toes pointed out with a very narrow stance. Every rep will have a 3 sec eccentric, then push up fast.

4. Short Step Walking Lunges  4 x 20
NOTE: Knee will touch down right behind the other foot’s heel. Shorter steps put more emphasis on the quads.

5. SS:
- 1 1/2 DB Goblet Squat 4 x 8-10
- Wide to Narrow Squat Jumps 4 x 30 sec

W4/D3 LEGS

Day 4: DELTS

1. Leaning Single Arm DB Lateral Raise (each arm)
1 x 10-12 
1 x 10 drop 10
2 x 10 drop 10 drop 10
NOTE: Video shows cables but you will be doing this with a DB. You will complete one regular set, one single drop set and two double drop sets with each arm. 

2. SS:
- Reverse incline Rear Delt Fly 4 x 12/10/8/8
- Reverse incline High/Wide Row 4 x failure

3. GS:
- Standing Dumbell Shoulder Press 4 x 6-8
- DB Reverse Arnold Press 4 x 8-10
- DB Banded Front Raise 4 x 8-10
- DB Front Raise 4 x failure

4. GS:
- DB Upright Row 4 x 12/10/8/8
- Heavy DB Lateral Raise 4 x 8-10
- DB Banded Lateral Raise 4 x 8-10
- DB Lateral Raise 4 x failure

W4/D4 DELTS

Day 5: ARMS & ABS

1. SS:
- Single Arm DB Overhead Tricep Extension 4 x 10-12 (each side)
- DB Cross Body Curls 4 x 10-12 (each side)

2. SS:
- Single Arm Preacher Curl 4 x 15/12/10/10 (each side)
- Single Arm DB Kickback (palm face forward) 4 x 15/12/10/10 (each side)

3. SS:
- DB Skull crusher 4 x 10-12
- DB Wide Curl 4 x 10-12

4. Ab Circuit: 3 rounds
30 sec each (or 15 reps each)
- Bicycle Crunches 
- V-Sit Double Crunch
- High Plank Opposite Toe Touches
- Reverse Crunches

W4/D5 ARMS/ABS

Day 6: LEGS (Ham/Glute Focus)

1. SS:
- DB Hamstring Leg Curls 4 x 10-12
- Banded Glute Bridge Abductions 4 x 12-15

2. SS:
- DB Single Leg RDL 4 x 12/10/8/8 (each side)
- DB Sumo Deadlift 4 x 10-12

3. 1 1/2 DB Sumo Goblet Squat 4 x 10/8/6/6
NOTE: This is a 1 1/2 rep, meaning you will squat all the way down, rise half way up, lower back down before standing all the way up. This equals 1 rep. 

4. SS:
- DB Single Leg Hip Thrust 4 x 12-15 (each side)
- DB Lateral Lunge w/ Knee Drive 4 x 10-12 (each side)
NOTE: Hold a dumbbell at your hip for the single leg hip thrust.

5. SS:
- Banded Lateral Walks 4 x 10-15 steps each direction
- Banded Pop Squat 4 x 30 sec (or 10-15 reps)

W4/D6 LEGS

Day 7: RECOVERY DAY OR HIIT

Warm-up: 5 min jog at 6.5-7.0

4 min Treadmill TABATA: 20 sec ON /10 sec OFF
- 20 sec ON: Flat Road Sprint (10.0-12.0) • 10 sec OFF: completely off
- ADD .5 on SPEED EVERY MIN

ABS x 3 rounds of 30 sec
- Hollow body knee tucks 
- Hollow body arm flutters

4 MIN Bodyweight TABATA: 20 sec ON /10 sec OFF
- High Knees
- Burpee

ABS x 3 rounds of 30 sec
- Hollow Body Double Crunch
- DB V-sit up & overs

4 min Treadmill TABATA: 20 sec ON /10 sec OFF
- Incline Sprint starting at 10% incline (7.0 speed) 
- EVERY MINUTE ADD 1% on incline

W4/D7 RECOVERY or HIIT

Day 1: CHELTS

1. TS:
- Bent over DB Reverse Fly 4 x 12/10/8/8
- DB Chest Fly 4 x 12/10/8/8
- DB Deficit Push-up 4 x 10-12

2. DB Flat Bench Press 5 x 12/10/8/6/4 drop 10
NOTE: drop set on last set only

3. SS:
- DB Incline Rotational Press 4 x 12/10/8/6
- Reverse Incline DB Front Raise 4 x 10-12

4. SS:
- DB Reverse Arnold Press 4 x 12/10/8/8
- DB Standing Low to High Fly 4 x 10-12

5. SS:
- DB Floor Fly Press 4 x 10-12
- DB Front Raise to Lateral Raise Combo 4 x 8-10 (1 rep = front raise and lateral raise)

W5/D1 CHELTS

Day 2: BACK

1. TS:
- Resistance Band Straight Arm Pulldown 4 x 10-12
- Resistance Band Standing High Row 4 x 10-12
- Resistance Band W Raise (facepull) 4 x 10-12

2. DB Single Arm Low Row 4 x 10/8/6/6 drop 10 (each side) 
NOTE: Heavy 6 reps, drop weight and do 10 more on the last set.

3. SS:
- Wide Grip Pull-up 4 x 8-10
- Underhand Grip Pull-up 4 x 8-10

4. SS:
- Reverse Incline Alt ISO DB Low Row 4 x 6-8
- Reverse Incline DB Low Row (together) 4 x failure

5. SS:
- DB High Pull 4 x 15/12/10/10
- Bent-over Underhand Row 4 x 15/12/10/8

W5/D2 BACK

Day 3: LEGS

1. DB Goblet Sumo Squat 
2 x 10 (light)
4 x 6 (HEAVY)

2. Pistol Box Squat 4 x 12-15 (each side)

3. Elevated DB Sumo Squat 4 x 20/15/12/10
NOTE: Elevate both feet so you have deeper range of motion 

4. SS:
- Heels Elevated DB Goblet Squat 4 x 15/12/10/10
- BW Pulsing Close Stance Squat 4 x 30 sec (or 20-15 reps)

5. SS:
- DB Hamstring Leg Curls 4 x 12-15
- Toe Elevated RDL 4 x 15/12/10/10

W5/D3 LEGS

Day 4: DELTS

So Rob and I did this workout the other day several months back. It was super quick and super simple, but we got soooo pumped. So the way we did it was I would do 10 reps, and as soon as I was done he immediately started his 10 reps. Worked out great as far as keeping your rest time very short (about 20 sec), and if you are using the same weights you could just pass them back and forth.
As far as picking your weights, use a weight that you would normally use for about 10-12rep range for each exercise. A heavy enough weight that you would start to fail around 10. Do not take this easy on yourself. Challenge yourself, work for those reps and make them count!!!

My suggestion to you, invite your boyfriend, husband, friend, sister, brother, whoever...get a partner and do this workout together. If you have to do it yourself, keep your rest between each and every set of the entire workout about 20-30sec. Definitely no more than 30 sec....the point of this workout is volume and very short rest time and your delts will be so pumped!

Each exercise is 10 sets of 10 reps, REST between sets is about 20 secs (and no more than 30sec)!!! Go heavy!
1. DB Clean & Press 10 x 10
2. DB Lateral Raise 10 x 10
3. DB Front Raise + Upright Row 10 x 10 (1 rep = front raise + upright row) 
4. DB Seated Bent Over Reverse Fly 10 x 10
NOTE: Video shows a seal reverse fly but you will be seated, leaning forward
5. Standing DB Neutral Grip Shoulder Press 10 x 10

W5/D4 DELTS

Day 5: ARMS & ABS

1.SS:
- DB Hammer Curl 4 x 5 (each, alternating) straight into 4 x 5-8 (together)
- DB Lying Skull Crusher 4 x 5 (each, alternating) straight into 4 x 5-8 (together)

2. SS:
- Incline DB Close Grip (Hex) Press 4 x 8-10
- Diamond Push-up 4 x 10-12 or failure

3. DB 21’s 3 x 21 (7 bottom/7 top/7 full)

4. SS:
- Bodyweight Leaning Skull Crusher 4 x 10-12
- Seated 1 1/2 rep DB Curls 4 x 8-10 


5. SS:
- Single Arm Preacher Curl 3 x 8-10 (each arm)
- Single Arm Overhead Tricep Extension 3 x 8-10 (each arm)

6. ABS: 3 Rounds 
• 12 Heel taps (each side)
• 30 sec Rope climbs
• 12 Single leg V-ups (each side)

W5/D5 ARMS/ABS

Day 6: LEGS (Ham/Glute Focus)

1. SS:
- DB Elevated Sumo Squats 4 x 12/10/8/8 
- DB Bulgarian Split Squats 4 x 8-10 (each side) 

2. SS:
- DB B-stance RDL 4 x 12/10/8/8 (each side)
- DB 1 1/2 rep Squat 4 x 12/10/8/8

3. SS:
- DB Glute Bridge (2 Hip Abductions) 
4 x 12/10/8/8 (hold DB at your hips)
- Frog Reverse Hypers 4 x 12-15

 4. SS:
- Bodyweight Sissy Squats 4 x 10-12
- Heels Elevated DB Goblet Squat 4 x 15/12/10/10

W5/D6 LEGS

Day 7: RECOVERY DAY OR HIIT

Warm-up: 1/2 mile jog

OUTDOOR OPTION:
TRACK SPRINTS:
2 - 400m run / walk or jog 400 in between each 
4 - 200m sprint / walk 200 in between each 
6 - 100m sprint / walk 100 in between each 
8 - 50m sprints / walk 50 in between each

INDOOR OPTION:
TREADMILL OPTION:
2 - 90 sec run / 90 sec walk or jog in between 
4 - 60 sec sprint / 60 sec walk in between 
6 - 30 sec sprint / 30 sec walk in between 
8 - 15 sec sprint / 15 sec off

Ab Circuit: 3 rounds x 30 sec each
- Weighted Jackknife (each side)
- Reverse Crunches 
- Side Plank Hip Dips (each side)

W5/D7 RECOVERY or HIIT

Day 1: CHELTS

1. TS:
- DB Flat Bench 4 x 6-8
- DB 1.5 Rep Lateral Raise 4 x 6, full reps to failure
- Resistance Band Pulsing Lateral Raise 4 x failure

2. TS:
- Bent over DB Reverse Fly 4 x 10-12
- DB Flat Chest Fly 4 x 10-12
- Push-ups 4 x failure

3. TS:
- DB Standing Strict Shoulder Press to Push Press 4 x 6-8 x failure
- Underhand Front Raise (low to high fly) 4 x 10-12
- Decline pushup 4 x failure

4. TS:
- DB Hammer (neutral grip) Floor Press 4 x 6-8
- DB Upright Row 4 x 10-12
- DB Front Raise 4 x 10-12

W6/D1 CHELTS

Day 2: BACK

1. DB RDL 4 x 10/8/6/6
             
2. Bent Over DB Row 4 x 6-8

3. SS:
- Wide Grip Pull-up 4 x 12/10/8/8
- Underhand Grip Pull-up 4 x 12/10/8/8

4. SS:
- Resistance Band Straight Arm Pulldown  4 x 12-15
- Resistance Band High/Wide Row 4 x 12/10/8/8

5. SS:
- Reverse Incline DB W raise 4 x 12/10/8/8
- Reverse Incline DB Low Row  4 x 12/10/8/8

6. Single Arm Bent Over DB Row 4 x 12/10/8/6 (each arm)

W6/D2 BACK

Day 3: LEGS

1. SS:
- DB Front Squat 4 x 12/10/8/6
- Pulsing Goblet Squat (heels elevated) 4 x 20

2. SS:
- DB RDL 4 x 15/12/10/8
- DB Pulsing Sumo Squat 4 x 20

3. Pistol Squat to Reverse Lunge 4 x 8-10 (each side)
NOTE: I use a small plate to elevate my heel. I need a little heel elevation for the pistol squat. You can do this with dumbbells or KB in a goblet, no weight or even assistance. Completely up to your level. Do a pistol squat, then step back into a reverse lunge = 1 rep.

4. SS:
- Frog Reverse Hyperextensions 4 x 15-20
- DB Glute Bridge + banded hip abduction 4 x 10-12

W6/D3 LEGS

Day 4: DELTS

1. SS:
- Alt Single Arm ISO HOLD DB Front Raise 4 x 8-10 alt + 5-10 together
- Alt Single Arm ISO HOLD DB Lateral Raise 4 x 8-10 alt + 5-10 together

2. SS:
- DB Shoulder Press 4 x 12/10/8/8
- Seated Single DB Front Raise 4 x 10-12 (hold DB horizontal or vertical)

3. TS:
- Leaning DB Lateral Raise 4 x 10-12 (each side)
- DB Lateral Raises 4 x 10-12
- Resistance Band Pulsing Lateral Raise 4 x 20

4. Alt Bent over DB Skier to Bent over DB Rear Fly 5 x 8-10 each (alternating back and forth)

5. Kneeling Windmill Press 4 x 12/10/8/6 (each side)

W6/D4 DELTS

Day 5: ARMS/ABS

1. SS:
- Single Arm Overhead DB Tricep Extension 50/40/30/20/10 (each arm)
- Single Arm DB Concentration Curl (inside of leg) 50/40/30/20/10 (each arm) 

2. SS:
- DB Lying Skull Crusher 10/20/20/40/50
- DB Spider Curl 10/20/30/40/50

3. SS:
- Close Grip Bench 50/40/30/20/10
- DB Hammer Curl 50/40/30/20/10

4. AB GIANT SET : 3 rounds 
- 30 sec Plank walk 
- 15 Sprinter sit-up
- 30 sec High plank hold
- 15 Weighted Hollow Body Double Crunch (hold weight in hands)

W6/D5 ARMS/ABS

Day 6: LEGS

1. Goblet Sumo Squat  5 x 5 (HEAVY)
             
2. TS:
- Heels Elevated DB Squats 4 x 10 + 10 partials
- Heel Elevated Goblet Pulsing Squat 4 x 10-12
- Bodyweight Sissy Squat 4 x 10 or failure

3. TS:
- DB RDL 4 x 10-12
- Stability Ball Curls 4 x 10-12
- Sumo Jump Squats 4 x 12-15

4. SS:
- Walking Lunges 4 x 8-10 (long, wide steps)
- Walking Lunges 4 x 8-10 (short steps)

W6/D6 LEGS

Day 7: RECOVERY DAY OR HIIT

Warmup: Dynamic Stretching

1/2 mile jog on treadmill (50-60%)

4 min TABATA: 20 sec ON /10 sec OFF
• DB Thrusters
• V-Ups

3-5 minute BREAK 

Scaled “DT” 5 ROUNDS for TIME:
• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Jerks (Shoulder to Over Head or Push Press)

W6/D7 RECOVERY or HIIT

Day 1: CHEST (hint of delts)

1. SS:
- Dips (feet out in front of you) 4 x 12 or failure 
- Push-ups 4 x 10-12

2. Alternating DB Incline Iso Hold Press 4 x 5-6 (each alternating) x 5-6 (together)
NOTE: The Iso Hold Press, you are pressing with one arm while the other is keeping constant tension in the stretched position (bottom), then switch every single time. Do 5-6 reps with each arm alternating, then 5-8 reps together till failure. 

3. Underhand Grip DB Flat Bench Press 4 x 10/8/6/6 drop 10
NOTE: Elbows down and underneath to get a really good stretch, press up with pinkies together. Drop set on last set.

4. SS: 
- DB Pullover 4 x 8-10
- Single Arm Leaning Low to High Crossbody Fly 4 x 10-12 (each arm)

5. SS: 
- Lying Floor Fly 4 x 8-10
- Lying Floor Press 4 x failure

W7/D1 CHEST

Day 2: BACK
1. SS:
- DB Pullover (2 sec hold on stretch) 4 X 10
- Floor Superman’s with band pulldown 4 X 10

2. SS:
- Bent-over DB Low Row 4 x 10-12 
- DB High Pull 4 x 10-12

3. Single Arm Rotational Row 4 x 10-12 (each arm)
NOTE: Rotation Row, you will be internally rotating wrist so that they start in a overhand grip and as you row back they will rotate to an underhand grip.

4. SS:
- Incline DB reverse Fly 4 x 10-12
- Incline DB High Row (elbows wide) 4 x 10-12

5. Wide Grip (3 sec) Negative Pull-Up 4 x 6

W7/D2 BACK

Day 3: LEGS (Quad Focus)

1. Landmine Goblet Squat 5 x 10/8/6/5/5

2. SS:
- Heel Elevated DB Squats (dumbbells low at sides) 4 x 15/12/10/8
- 1/2 Rep Heel Elevated Goblet Squat 4 x 20

3. Short Step Walking Lunges 4 x 20 steps
NOTE: Slight forward lean, short steps (knee lands right benhind opposite heel). These are 3/4 rep so you will not stand all the way up, stay low the entire time that will keep the tension on the quads.

4. SS:
- Bodyweight Leg Extensions 4 x 12-15
- DB Step-Ups (3/4 rep, no full extension) 4 x 12-15 (each leg)

W7/D3 LEGS

Day 4: DELTS

1. TS:
- DB Hang Clean & Push Press 4 x 10
- DB Lateral Raise (external rotation) 4 x 10
- DB Front Raise 4 x 10

2. TS:
- Incline Facing DB Y Raise 4 x 10
- Incline Facing DB High Row (elbows wide) 4 x 10
- DB Upright Row 4 x 10

3. TS:
- Seated Arnold (slow) 4 x 10
- Lateral Raise (Thumbs Up) 4 x 10
- Seated or Bentover Reverse Fly (pinkys Up) 4 x 10

W7/D4 DELTS

Day 5: ARMS/ABS

 1. TS:
- Seated Incline DB Wide Curl 4 x 10-12
- Seated (forward) Close Grip DB Curl 4 x 10-12
- Seated DB Drag Curl 4 x 10-12

2. SS:
- DB Skull Crusher 4 x 12/10/8/8
- DB Close Grip Press 4 x failure

3. Single Arm Preacher Curl 4 x 15/12/10/8
NOTE: Im just using a high incline bench for the preacher Curl. 

4. SS:
- Bench Dips 4 x 10 partials x full rep to failure
- Reverse Grip Pushup (use dumbbells) 4 x 10 partials x full rep to failure

5. AB GIANT SET : 3 rounds
- 15 Hanging knee tuck
- 15 Plank to extended plank
- 15 Bicycle Crunches

W7/D5 ARMS/ABS

Day 6: LEGS (Hams/Glute Focus)

1. TS: 
BOOTY BLASTER CIRCUIT: 3 Rounds
- Banded Lateral Shuffle + Squats 3 x 20 
(5 left, 5 squats, 5 right, 5 squats, 5 left...etc)
- Pop squats 3 x 15
- Banded Glute Bridge Abductions 3 x 30 abductions

2. SS:
- DB Wide Stance (Sumo) RDL 4 x 12/10/8/8
- DB Sumo Deadlift 4 x 8-10

3. Pulsing DB Sumo Squat 4 x 10/8/6/6
NOTE: At the bottom of each rep you will do two pulses. Pulses are just little half reps to create greater time under tension and to really make the hamstrings and glutes burnnnnnnnn! 

4. Hyperextensions 4 x 15/12/10/8 
NOTE: Use a band for the last 2 sets to make it harder

5. Alternating Bulgarain Squat to Bulgarian RDL 3 x 8-10 (each leg) 
NOTE: 1 rep equals squat + RDL

6. SS:
- Stability Ball Curl or DB Leg Curl 4 x 12-15
- DB Frog Reverse Hypers 4 x 10-12
NOTE: Light Db between your feet for the reverse hypers

W7/D6 LEGS

Day 7: RECOVERY DAY OR HIIT

Warm-Up: 3 min Rower (50-60%) 

#1 Fight Gone Bad: 3 ROUNDS of:
- 1 min: Wall Balls 
- 1 min: Sumo Deadlift High Pull 
- 1 min: Box Jumps 
- 1 min: Push Press 
- 1 min: Row, Assault Bike, or treadmill for calories

#2: 3 Rounds For Time
- 10 Deadlifts 
- 50 Double-Unders OR 100 Singles

#3 Core Circuit: 3 Rounds of: 30 sec ON / 15 sec OFF
- V-sit Double Crunch
- Lying Heel Touches
- Reverse Curl 
- Flutter kicks

W7/D7 RECOVERY or HIIT

Day 1: CHELTS

1. Push-up 1 x 50 reps (broken up however)

2. TS:
- DB Incline Bench Press 4 x 10/8/6/6
- Reverse Incline Y Raise 4 x 8-10
- Reverse Incline Lateral Raise 4 x 8-10

3. 1 1/2 Rep DB Bench Press  4 x 5-6
NOTE: For the 1 1/2 rep bench, bring the DB down to your chest, go up about half way, back down to your chest, then up to full extension...and that is 1 rep.
            
4. SS:
- Seated Bent Over Rear Delt Fly 4 x 12/10/8/8
- Lying DB Fly Press 4 x 12/10/8/8

5. TS:
- Underhand DB Front Raise 4 x 8-10
- Underhand Seated Shoulder Press 4 x 8-10
- Decline Push-up (feet elevated) 4 x 10

6. SS:
- Banded Push Ups 3 x failure
- DB Front Raise 3 x failure
NOTE: Aim for at least 10 for both

W8/D1 CHELTS

Day 2: BACK

1. SS:
- Wide Grip Pull-up 4 x 8 + 1 x failure
- Close Grip Pull-up 4 x 8 + 1 x failure
NOTE: You can do these pull-ups from a seated position using a barbell or TRX bands

2. SS:
- DB Pullover 4 x 12/10/8/6
- Underhand Bentover DB Row 4 x 12/10/8/6 drop 10
NOTE: Grip will be a little bit more narrow (inside shoulder width)

3. SS:
- Reverse Incline DB W Raise 4 x 12/10/8/8
- Reverse Incline Reverse Fly 4 x 12/10/8/8

4. Alternating Reverse Incline Low Row & High Wide Row  4 x 10/8/6/6
NOTE: You are alternating back and forth between pulling weight low towards your hip keeping elbows close and tucked AND then pulling high up towards collar bone with elbows wide. 1 rep = low row + high row
            
 5. Inverted Row Finisher (mechanical drop set) 3 x fail wide overhand grip,  3 x fail close underhand grip
NOTE: Start with hands in wide overhand grip. Go to failure, then switch hands to close underhand grip and also go to failure

W8/D2 BACK

Day 3: LEGS (Quad Focus)

1. SS:
- Booty Band Lateral Walks & Squats 3 x 20 
(5 step right, 5 squats, 5 steps left, 5 squat....etc)
- Frog Reverse Hypers 3 x 20

2. Alt DB Squat to DB Front Squat 3 x 20
NOTE: Start with DB at your sides, squat down, as you come up you will clean the weights up to your shoulder so by the time your are standing up the dumbbell will be sitting vertical on your shoulders (palms facing in, thumb down, pinky up). Then squat down in front squat, once you get beck back to standing you will just drop the dumbbells back down to your sides.....and continue. 10 reps each form or 20 total reps.

3. SS:
- DB Goblet Squat (heels elevated) 4 x 12-15
- Wide to Narrow Jump Squats 4 x 30 sec

4. SS:
- DB Single Leg RDL 4 x 12-15 (each leg)
- Single Leg Curtsy Step Up 4 x 8-10 (each leg) (NO PUSH OFF)

5. SS:
- DB Deficit Reverse Lunge 4 x 12-15
- Lateral Bench Taps 4 x 30 sec

W8/D3 LEGS

Day 4: DELTS

1. TS:
- Standing DB Strict Press 4 x 12/10/8/6
- DB Push Press 4 x failure
- Standing Plate Press Out 4 x 10-12

2. SS:
- DB 1 1/2 Rep Lateral Raise 4 x 6-8 + regular reps to failure
- Resistance Band Lateral Raises (top half reps- constant tension) 4 x failure

3. SS: 
- TRX W raise 4 x 10-12
- TRX T Raise 4 x 10-12

4. SS: 
- Alt Single Arm Seated Arnold Press
3 x 6-8 + together to failure
- Alt ISO HOLD Single Arm DB Lateral Raise 
3 x 6-8 + together to failure

W8/D4 DELTS

Day 5: ARMS/ABS

1. SS: 
- Underhand grip Pull-up 4 x 10
- Close Neutral Grip Dumbbell Curl 4 x 10

2. SS:
- Close Grip DB Hex Press 4 x 10
- Close Grip Push-Up (elbows back) 4 x 10

3. SS:
- DB Alt ISO hold Curl 4 x 5-6 (each arm) + 5-6 together
- Single DB Overhead Extension 4 x 10-12

4. SS:
- DB Alt ISO hold Lying Tricep Extension 4 x 5-6 (each arm) + 5-6 together
- DB Wide Curl 4 x 10-12

5. ABS : 3 rounds 30 sec each
- Elevated Feet Mountain Climber
- V-sit Double Crunch 
- Lying Heel Touches

W8/D5 ARMS/ABS

Day 6: LEGS (Hams/Glute Focus)

1. Warm-Up (Glute Activation): 3 rounds
- 20 Banded Lateral Walks/Squats (5 left /5 right, 5 squats....) 
- 20 Banded Pop Squats
- 20 Frog Hypers
NOTE: Use a booty band, a hip circle or resistance looped just above your knees. We are gonna activate our glutes first and fire them up for the rest of your workout.

2. SS: 
- Staggered Stance DB Stiff Leg Deads 4 x 12/10/8/8 (both sides)
- Sprinter Bulgarian Squat 4 x 10-12 (each leg)

3. SS: 
- Lying DB Leg Curl 4 x 10-12
- Single leg Hip Thrust 4 x 8-10

4. SS: 
- DB Sumo Deadlifts 4 x 8-10
- Sumo Pulsing Goblet Squats 4 x 15-20

W8/D6 LEGS

Day 7: RECOVERY DAY OR HIIT

Warm-up: Dynamic stretching 5 mins

800m row or run 1/2 mile or 60%

BLOCK 1: 12min AMRAP
- 9 American DB/KB Swings (32/24kg) 
- 5 Pullups
- 7 DB Thrusters (50/30)
              
BLOCK 2: 15 min AMRAP
- 5 DB Alt Hang Snatch (each arm)
- 6 Burpee Broad Jump 
- 7 Toes to Bar

CORE: 3 rounds 30 sec each
- Opposite Toe Touches
- Extended Plank Hold
- Bicycle Crunches 
- Hollow Body Rocks

W8/D7 RECOVERY or HIIT

Day 1: CHELTS
 
1. DB Lateral Raise 50/40/30/20/10 drop 10 / 10 drop 10 (add weight to each different set)
NOTE: For your first set at 50 reps, pick a weight that you can do about 30-35 reps in a row. Then the last 15-20 should be very challenging where you can only get 3-5 reps at a time. Then every time reps go down, you need to add weight. Challenge yourself with this!
For reference I usually start with 10-15lbs...then every set I go up 5lbs. I will also go up on the second drop set 10 drop 10. 

2. SS: 
- Incline DB Rotational Press 4 x 12/10/8/6
- Reverse Incline Y Raise 4 x 10-12

3. SS: 
- Flat Bench Fly Press 4 x 12/10/8/6
- Seated Lateral Raise 4 x 10-12

4. SS: 
- DB Neutral Grip Press 4 x 12/10/8/6
- Landmine press 4 x 8-10

5. TS: 
- Decline DB Fly 4 x 10-12
- Decline DB Press 4 x 10-12
- Decline Push-up (feet on bench) 4 x failure
NOTE: Decline bench, I am just using a flat bench and then just elevating one side of it so that my head is lower than my legs.

W9/D1 CHELTS

Day 2: BACK

1. SS: 
- DB Bent Over Rows 5 x 12/10/8/6/6 drop failure
- Inverted Pull-Ups 5 x failure

2. TS: 
- Reverse Incline W Raise 4 x 12/10/8/8
- Reverse Incline Rear Fly 4 x 12/10/8/8
- Reverse Incline High Wide Row 4 x 12/10/8/8
NOTE: I'm using the same weight for everything.

3. SS:
- Wide Grip Pull-up 4 x 10-12
- Close Underhand Pull-up 4 x 8-10

4. Resistance Band Single Arm Seated Row 4 x 12/10/8/8
NOTE: Im using a heavy resistance bands and tie around a pole, sit on the ground and then focus on really pulling back and squeezing hard with your lats.

5. SS:
- DB Pullover 4 x 15/12/10/10
- DB Upright Row 4 x 8-10

W9/D2 BACK

Day 3: LEGS

1. Alt DB RDL to Goblet Squat 4 x 10

2. DB Lateral Lunge + Knee to Chest 4 x 12 (each side)
NOTE: Step out lateral into lateral lunge, then push hard back to start raising your knee to your chest. Pause for 1-2 second count maintaining stability

3. SS:
- DB Sumo Squat 4 x 15/12/10/10
- Hip Banded DB RDL 4 x 10-12

4. DB Reverse Lunge 3 x 12-15

5. SS:
- Alternating DB Squat to DB Front Squat 4 x 10
- Jumping Wide to Narrow Squats 4 x 30 sec

W9/D3 LEGS

Day 4: DELTS

1. TS:
- Reverse Incline DB Y Raise 4 x 8-10
- DB Upright Row 4 x 8-10
- Resistance Band Face pull 4 x 8-10

2. TS:
- Heavy DB Lateral Raise (bottom half reps) 4 x 8
- DB Lateral (full range) 4 x 10
- Resistance Band Pulsing Lateral Raise (top half reps) 4 x 15

3. SS:
- DB Strict Press (seated or standing) 4 x 10/8/6/6
- DB Push Press 4 x failure
NOTE: Whatever weight you use for the DB Strict Press, you use for the Push Press and go to failure.

4. SS:
- DB Pendlay Row 4 x 8-10
- Hang Clean & Press 4 x 8-10 (each side) 

5. SS:
- Seated Strict DB Lateral Raise 4 x 10-12
- Seated Bent Over Rear Delt Fly 4 x 10-12

W9/D4 DELTS

Day 5: ARMS/ABS

1. SS:
- Single Arm Preacher Curl 3 x 10-12 (each arm)
- Single Arm Tricep Kickback (palm face forward)  3 x 10-12 each arm

2. SS:
- Seated 1 1/2 rep Dumbbell Wide Curls 4 x 10/8/6/6
- Seated Dumbbell Overhead Tricep Extension 4 x 12/10/8/8

3. SS:
- DB Close Grip (Hex) Press 4 x 12/10/8/8
- DB Alternating Crossbody Curls 4 x 8-10 (each arm)

4. SS:
- Close Grip Push-Up 4 x 10-12 or failure
- Underhand Pull-Up 4 x 10-12 or failure
NOTE: On push-up keep elbows close to your body and back, don't let them go wide.
             
 5. ABS : 3 rounds x 45 sec each
- Alt Jackknifes
- Side Plank Alternating Hip Dips (each side)
- Lying Reverse Curl
- High Plank Opposite Toe Touch

W9/D5 ARM/ABS

Day 6: LEGS (Glute/Ham Focus)

1. GS:
 BOOTY BLASTER CIRCUIT: 3 Rounds
- Banded Lateral Shuffle + Squats (20 steps/ 20 squats)
- Banded Pop Squats 20
- Banded Glute Bridge Abduction (30 abductions)

2. SS:
- 1 1/2 Rep Sumo Squat (elevated) 4 x 12/10/8/6 drop 10
- Stability Ball Leg Curls 4 x 12

3. SS:
- Curtsy Step Up 3 x 10-12 (each leg)
- Skier Jumps 3 x 20-30

4. SS:
- DB Sumo Deadlifts 4 x 12/10/8/6
- DB Hip Thrust  4 x 10-12

5. SS:
- Hip Banded DB RDL’s (3 sec eccentric) 4 x 10-12 (3 sec down, 1 sec up, hold and squeeze)
- Frog Reverse Hypers 4 x 12-15

W9/D6 LEGS

Day 7: RECOVERY DAY OR HIIT

Warmup: Dynamic Stretching 

1/2 mile run (60%)

Part #1: “Dana Brooke WOD 2.0”
3 Rounds:
• 9 DB Thrusters 
• 12 Burpees
• 15 Russian DB/Kb Swings 
• 30 Cal Assault Bike OR 4 Mins of Row or treadmill

AMRAP 16 MIN
- 8 DB Push Press
- 8 DB Power Squat Clean 
- 8 DB Sumo High Pulls
NOTE: I use the same weight for everything. Around #35

Core Circuit #1: 3 Rounds x 30 sec each
- Hollow Body Rocks
- V-Ups
- Plank Breakdancer Kicks

W9/D7 RECOVERY or HIIT

Day 1: CHACK (chest/back)

1. SS:
- Wide Grip Pullup 4 x 10-12
- DB Bench Press (3 sec eccentric) 4 x 8-10

2. SS: 
- Flat DB Fly 4 x 10-12
- Push-up on DB 4 x 10-12
- Seated Bent-Over Pendlay Row 4 x 10-12

3. SS:
- DB Incline Press 4 x 8-10 
- Reverse Incline DB Low Row 4 x 10-12

4. SS:
- DB Pullover 4 x 12-15
- DB Underhand low to high fly 4 x 8-10

5. SS:
- Close Grip Underhand Pull-up 4 x 10-12
- Dips 4 x failure
NOTE: Use a band for assistance if you are unable to get 10-12 pull- ups

W10/D1 CHACK

Day 2: DACK (DELTS/BACK)

1. SS:
- Reverse Incline DB Rear DeltFly 4 x 10-12
- Reverse Incline DB W Raise 4 x 10-12

2. SS:
- Seated DB Arnold Press (3 sec eccentric) 4 x 8-10
- DB See-saw Row 4 x 10-12 (each arm)

3. SS:
- DB DEAD ROW 4 x 10-12
- DB Upright Row 4 x 10-12

4. TS:
- Lateral Raise Dropset 4 x 10 drop 10
- Resistance Band Laterals 4 x failure
- Underhand Pull-up 4 x 10-12

W10/D2 DACK

Day 3: LEGS

1. SS:
- DB Lateral Lunge Slide Outs 4 x 12-15 (each leg)
- DB Lunge Slide Backs 4 x 12-15 (each leg)

2. SS:
- DB Goblet Squat 4 x 15
- Elevated DB Sumo Squats 4 x 20

3. SS:
- DB Stiff Leg Deads 4 x 12-15
- DB Lying Leg Curl (on bench or floor) 4 x 12-15

4. Bulgarian DB/KB Swap 4 x 12 (each leg)
NOTE: For each rep, you will go down and hold an isometric bulgarian squat. While at the bottom the kettlebell or dumbbell is in the opposite hand of the working leg. For each rep, it will be passed under the leg, then over the leg and back into the hand it started in, then you extend up. Thats 1 rep. 

5. SS:
- DB Squat Walks + Squats 4 x 20 steps + 20 squats 
(every 5 steps do 5 squats)
- DB Glute Bridge (Pulsing hip abduction if you have a booty band) 
4 x 12 with 3 pulses on each rep

W10/D3 LEGS

Day 4: DELTS

1. DB Clean & Press 4 x 12
NOTE: think of it in two movements, upright row to a shoulder press. Then I just reverse the movement on the way back down

2. Half Kneeling DB press to Windmill press 4 x 12 (each side)
NOTE: You will add a shoulder press on each rep. So press the dumbbell up, then reach down, keeping eyes on dumbbell, reach down touch palm to the ground, then back up. As you come back you will slowly lower dumbbell back to shoulder.

3. Front Raise to Lateral Raise Combo 4 x 10
NOTE: 1 rep = front to lateral then lateral to front.

4. SS:
- Seated Bentover DB Reverse Fly 4 x 12
- Seated Bentover Rear Delt Skiers  4 x 12

5. Lateral Raise to Upright Combo 4 x 10
NOTE: 1 rep = lateral raise and upright