tuesday
rest day
cheay day
wednesday
today
6 am
20 mins hiit cardio on treadmill
chest back delts calves this afternoon
wed afternoon
chest back calves abs
incline dumbell press superset pullups
60 x 15 ss 12 pullups
80 x 12 ss 12 pullups
90 x 8 ss 12 pullups
90 x 6 ss 12 pullups
bench press superset pushups on hanging rings superset trx low inverted rows
135 x 20 ss 12 ring pushups ss 15 trx
185+chains x 10 ss 12 ring pushups ss 15 trx
195+chains x 8 ss 12 ring pushups ss 15 trx
195+chains x 6 ss 15 pushups ss 12 ring pushups ss 15 trx
standing 2 arm cable rows superset flies on hanging rings
stack x 15 ss 12 ring flies
stack+20 x 10 ss 12 ring flies
stack+20 x 10 ss 12 ring flies
hammer chins superset stiff arm pushdowns
12 hammers ss 50 x 15
12 hammers ss 50 x 15
12 hammers ss 50 x 15
leg press calf superset bench knee ups
1 plate per side x 15 ss 20 knee ups
2 pps x 15 ss 20 knee ups
3 pps x 15 ss 20 knee ups
4 pps x 15 ss 20 knee ups
4 pps x 15 ss 20 knee ups
trx rollouts superset incline plank knee crosses
15 trx ss 15 incline crosses
15 trx ss 15 incline crosses
15 trx ss 15 incline crosses
cable iso palof press
2 sets of 35lbs per side x 30 secs each
same diet