This program is designed to be performed 2-3 times per week, with at least one day of rest between each session.
Choose a weight that allows you to complete the desired number of reps with good form, and gradually increase the weight as you progress. Remember to warm up before each session and stretch after.
Week 1-4:
Chest Press - 3 sets x 10 reps Tricep Ext - 3 sets x 10 reps Tricep Pushdown - 3 sets x 10 reps Rows - 3 sets x 10 reps Pull Downs - 3 sets x 10 reps Shoulder Press - 3 sets x 10 reps Curl - 3 sets x 10 reps Curl Press - 3 sets x 10 reps Skull Crushers - 3 sets x 10 reps Curl 2 Press - 3 sets x 10 reps Unilateral Shoulder Press - 3 sets x 10 reps Lateral Walk w Ball Chin - 3 sets x 10 reps Lunge 2 Reach - 3 sets x 10 reps Step up to Press - 3 sets x 10 reps RDL - 3 sets x 10 reps Front Squat - 3 sets x 10 reps
Week 5-8:
Front Squat Jump - 4 sets x 8 reps Triple Threat Jump - 4 sets x 8 reps OverHead Outlet - 4 sets x 8 reps Squat to Press Hip Ext - 4 sets x 8 reps Knee Chet Press - 4 sets x 8 reps Ice Skater - 4 sets x 8 reps Kn Hip Drive pull - 4 sets x 8 reps Box Jump - 4 sets x 8 reps Single leg Jump - 4 sets x 8 reps Rebound Row - 4 sets x 8 reps Split Jump - 4 sets x 8 reps Lunge to step Back - 4 sets x 8 reps Bull Hop - 4 sets x 8 reps Backboard Touches - 4 sets x 8 reps SL Pogos - 4 sets x 8 reps
Week 9-12:
Kneel Press - 5 sets x 6 reps Kneel Pull Down - 5 sets x 6 reps Trunk Rot - 5 sets x 6 reps Pillaf Press - 5 sets x 6 reps Tripple Rip - 5 sets x 6 reps Jab Step - 5 sets x 6 reps Overhead Rip - 5 sets x 6 reps Russian Twist - 5 sets x 6 reps Chop 2 Kneel - 5 sets x 6 reps Standing Crunch - 5 sets x 6 reps Dead Bug - 5 sets x 6 reps Standing Crunch - 5 sets x 6 reps