Week 1 | Day 1
Upper Body

- Lateral Raises
10 reps x 3 sets

- Single Arm Row
10 reps (each side) x 3 sets

- Shoulder Press
10-12 reps x 3 sets

- Reverse Flies
10 reps x 3 sets

- Bent Over Row | Lateral Raises
Burn Out, TF = Till Failure

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Lateral Raises

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

10 reps (each side) x 3 sets

Single Arm Row

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Shoulder Press

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Reverse Flies

- Start with a bent over row
- Stand back up with dumbbells in each hand
- Then go straight into a lateral raise

1 Bent Over Row & 1 Lateral Raise = 1 rep

Bent Over Row | Lateral Raises

W1/D1
Upper Body

W1/D2
HIIT

W1/D3 
Lower Body

W1/D4
Core

W1/D5
Full Body (weighted)

W2/D1
Upper Body

W2/D2
HIIT

W2/D3
Lower Body

W2/D4
Core

W2/D5
Full Body

W3/D1
Upper Body

W3/D2
HIIT

W3/D3
Lower Body

W3/D4
Core

W3/D5
Full Body

W4/D1
Upper Body

W4/D2
HIIT

W4/D3
Lower Body

W4/D4
Core

W4/D5 Full Body

W5/D1
Upper Body

W5/D2 HIIT

W5/D3
Lower Body

W5/D4
Core

W5/D5
Full Body

W1/D1 Upper Body

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