Mon- Lower A

Tues-Upper A

Wed- 1 hour cardio with abs and calves

Thurs-Lower B

Friday- Upper B

Sat- 1 hour cardio with abs and calves

Lower A

-Super set Front Barbell Squat (4-6 reps) with Kettle bell swing (15 reps) for 3-4 sets 1min rest inbetween sets

-Superset Dumbell Lunges (10-12 reps) with Leg Press (8-10 reps) for 3-4 sets 1 min rest in between sets

-Superset Leg Extension (10 reps) with Seated Leg Curls (10 reps) for 2 sets 1 min rest between sets

-Standing Calf Raises (12-15 reps) for 3 sets 1 min rest between sets

-Superset Decline Crunch (12-15 reps) with Romain Chair Knee-ups (12-15 reps) for 3 sets 1 min rest between sets

Lower B

-Superset Front Barbell Squats (4-6 reps) with Power Cleans (3-5 reps) for 3-4 sets 1 min rest between sets

-Superset Sumo Dumbell Deadlift (8 reps) with Walking Lunges (15 reps) for 3 sets 1 min rest between sets

-Superset Leg Extension (10 reps) with Seated Leg Curl (10 reps) for 2 sets 1 min rest between sets

-Standing Calf Raises (12-15 reps) for 3 sets 1 min rest between sets

-Unilateral Kettle Bell Swing (15reps) for 3 sets 1 min rest between sets

-Side Planks (failure) for 3 sets 1 min rest between sets

Upper A

-Superset Incline Dumbell Press (8-10 reps) with Dumbell Bench Press (8-10 reps) for 3-4 sets 1 min rest between sets

-Superset Dumbell Shoulder Press (8-10 reps) with One-Arm Side Lateral Raise (8-10 reps) for 3 sets 1 min rest

-Tri-Superset Weight Bench Dips (10-12 reps) with Overhead Dumbell Extensions (8-10 reps) with Concentration Curl (8-10 reps) for 3 sets 1 min rest between sets

-Hanging Leg Raises (15 reps) for 3 sets

Upper B

-Weighted Pullups (8-12 reps) for 4 sets

-Superset Lat Pulldowns (8-10 reps) with Seated Cable Rows (8-10 reps) for 3 sets 1 min rest between sets

-Tri-Superset Dumbell Curl (8-10 reps) with Hammer Curls (8-10 reps) with Barbell Curl (8-10 reps) for 2 sets 1 min rest between sets

-Superset Upright Barbell Row (8-10 reps) with Barbell Shrug (8-10 reps) for 2 sets 1 min rest between sets

-Single Leg Box Jump (10 reps) for 4 sets 1 min rest  between sets

-Superset Ab Wheel (failure) with Stability Ball Crunch (failure) for 4 sets 1 min rest between sets

Note: when you can do the max reps for the max #of sets you need to increase weight