| DAY 1 | SETS | DAY 2 | SETS | DAY 3 | SETS | DAY 4 | SETS | |
| A1 A2 B1 B2 |
Dips BB High Pulls DB Flyes Bent Over Laterals |
3 LBS |
Walking Lunges Cable Crunches Ball Squat Leg Raises |
3 LBS |
DB Row DB Bench Press Pullup BB Shoulder Press |
3 LBS |
Walking Lunges Cable Crunches Ball Squat Leg Raises |
3 LBS |
| Rest | 120 Seconds | 120 Seconds | 120 Seconds | 120 Seconds | ||||
| Reps | Cycle A Endurance 13-15 |
Cycle A Endurance 13-15 |
Cycle B Strength 10-12 |
Cycle B Strength 10-12 |