1. TrainerTy
Chris
Schultz
Monday
Legs
Tuesday
Rest
Wednesday
Pecs/ Delts/
Tri
Thursday
Back/
Biceps
Friday
Rest
Saturday
Cardio/
Stretch/
Book
Sunday
Sport
Warm up Lungs X2 Burpee
Challenge!
Wide arm
push ups
with riser
(10,12)
Lungs X2
Superman’s
(6,10)
Burpee
Challenge!
Free Body
Squats
(20,20)
Active
rest*
Free Body
Squats (10,
15)
Dips with
risers (10,
20)
Mountain
Climbers
(50, 100)
Jump
Lungs
(20,40)
Box Jumps
(6,8,10, 8,
6, 4,2)
Lat Pull
down (15,
12, 10, 8)
2:2 tempo
Resistance
Training
Hack
squats
(wide
stance) 10,
8, 6, 4)
Pec
Machine
(12, 10, 8,
6) 2:2
Tempo
Alternate
grip rows
(16, 12, 8,
4) 2:2
tempo
Leg press
(heavy
weight) 10,
8, 6,4
Lateral
Raises (12,
10, 8, 6) 2:2
tempo
“Dumb
bells)
Bicep Curls
(10, 8, 6, 4)
3:3 tempo
Hamstring
glute press
(kick
backs) (15,
12, 10, 8)
1:3 tempo
Tri Pull
Down (15,
12, 10, 8)
2:2 Tempo
Hammer
Curls (15,
12, 10, 8)
2:2 tempo
Abs
Leg raises
(10, 20)
Sitting
Twists (8,
14)
Incline sit
ups (15, 20)
Leg raises
(20, 20)
Up and
down
planks (10,
20) Incline
Crunches
(20, 20)
Plank
Twists (10,
20)
Leg
Raises(15,
20)