MONDAY: Chest + Triceps TUESDAY: Back + Biceps WEDNESDAY: Legs (Hamstring Focused) THURSDAY: OFF FRIDAY: Shoulders SATURDAY: Legs (Quad Focused) SUNDAY: OFF

WHAT YOU WILL NEED: •BANDS WITH HANDLES THAT COME WITH DOOR ATTACHMENT •SET OF DUMBBELLS •END OF A BROOMSTICK OR MOP •LOOP BANDS (SMALL & LARGE)

Aim to increase weight throughout rounds. Focus on reaching failure within the rep range given. Do not just stop if you hit the number of reps listed, keep going and adjust the next round accordingly (increasing the weight). The rest period listed is a guide, if you feel like you need to take more rest do so within reason

SS. = Superset; meaning you complete both exercises, one after another without taking rest in between. Once you have completed both exercises then you take the rest. Band/Cable -will use these interchangeably DB= Dumbbell Controlling the negative: Controlling the weight on the way down or the “relaxed” part of the repetition. Do not let the weight control you. This causes you to work the muscle the entire time. Reps: Repetitions, which is the number of times you perform the exercise for. Example if I say to do 12 reps of squats you will comp lete the squat 12 times for a total of 12 reps. Sets: The amount of time you will repeat that exercise for reps listed. Example if you are doing 3 sets of 12 reps of squats you would do 12 squats, which would conclude 1 set. After you have completed the 1 2 squats for 1 set you would take rest before starting another set of 12 reps of squats. Stretching: Make sure you are taking time to stretch or foam roll to aid in the recovery process