Don't forget to take your 'before' picture so you can record your progress.
Session One
Exercise Sets Reps
Superset 1 (120 sec rest after each superset):
A1) back squat 4 10
A2) strict press 4 10
Monster set (60 sec rest after each superset):
B1) dumbbell walking lunge 4 16
B2) dumbbell bench press 4 8
B3) barbell roll outs 4 12
C) strict dips (as fast as possible) 1 50
D) row (rest 90 sec after each set) 5 500m
Session Two
Exercise Sets Reps
Superset 1 (120 sec rest after each superset):
A1) deadlift 4 10
A2) close grip bench press 4 10
Monster set (60 sec rest after each superset):
B1) weighted hip lift 4 8
B2) db prone row 4 8
B3) toe to bar 4 12
C) strict barbell curls (afap) 1 75
Finisher
D1) strict press-ups 1 100
D2) 20cal bike (every break)
Session Three
Exercise Sets Reps
Superset 1 (120 sec rest after each superset):
A1) barbell push press 4 10
A2) barbell split squat 4 10
Monster set (60 sec rest after each superset):
B1) kettle bell swings 4 16
B2) dumbbell press 4 8
B3) renegade rows 4 8
C) farmers walk @ 1/5 bw each hand 3 40m
Finisher
D1) barbell thruster @40kg 3 21-15-9
D2) over bar burpees 3 21-15-9
Session Four
Exercise Sets Reps
Superset 1 (120 sec rest after each superset):
A1) strict chins 4 10
A2) barbell rdl 4 10
Monster set (60 sec rest after each superset):
B1) single arm dumbbell floor press 4 8
B2) step ups 4 16
B3) face pulls 4 20
C) ab mat sit ups 1 100
Finisher
D1) air squats 1 50
D2) medicine ball slams 1 40
D3) kettlebell swings 1 30
D4) press-ups 1 20
D5) barbell jump overs 1 10
