Brad

Will

Jarrad

Samuel

LOWER BODY/CORE

BBELL BACK SQUATS 5 SETS X 6 REPS
BOX STEP UPS 4 SETS X 10 REPS PER LEG
DBELL DEADLIFT 4 SETS X 10 REPS
BULGARIAN SPLIT LUNGES 4 SETS X 10 REPS PER LEG
LATERAL LUNGES 4 SETS X 10 REPS PER LEG

REVERSE CRUNCHES 4 SETS X 16 REPS (BW)
SINGLE LEG BRIDGES 4 SETS X 11 REPS PER LEG
DECLINE BENCH WEIGHTED SIT-UP 4 SETS X 11 REPS
MED BALL SIT-UP  AND TWIST 4 SETS X 9 REPS PER SIDE

Barbell back squat

Bodyweight box step up

-Perform a deadlift with a dumbbell in each hand on the outside of your body 
-Repeat

Dumbbell deadlift

Dumbbell bulgarian split squat

Lateral lunge

-Perform a reverse crunch on a incline bench with yourself supported

Incline reverse crunch

Bodyweight single leg glute bridge

-Perform a sit-up on a decline bench with a barbell in your hands
-Rotating the bar overhead as you sit up
-Reverse the movement and repeat

Decline barbell crunch

- Keep your arms fully extended 
- Focus on keeping your core engaged

Medicine ball sit-up & twist

Day 11  Lower body & core

Day 1  Push & triceps

Day 2  Lower body & core

Day 3  Pull & biceps

Day 4  Push & tricep

Day 5  Lower body & core

Day 7  Push & triceps

Day 8  Lower body & core

Day 9  Pull & biceps

Day 10  Push & tricep

Day 13  Push & triceps

Day 14  Lower body & core

Day 15  Pull & biceps

Day 16  Push & tricep

Day 17  Lower body & core

Day 19  Push & triceps

Day 20  Lower body & core

Day 21  Pull & biceps

Day 22  Push & tricep

Day 23  Lower body & core

Day 25 Push & triceps

Day 26  Lower body & core

Day 27 Pull & biceps

Day 28  Push & tricep

Day 11 Lower body & core

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Day 11 Lower body & core

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