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Broken shoulder fixeroonie

by Adam C.
5 athletes joined
5.0
(1 rating)

Program Description

Fix Callbeck’s broken shoulder and get big legs at the same time. Begin each with a 5 minute run increasing speed from 7 as possible. Work in walking as needed in life. If day missed make it up as needed goal is 4 5 is exceptional hockey is always hockey day

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 12, 2024 09:14
  • Last Edited
    Sep 18, 2024 04:36
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Band Pull Apart
4
RPE 7
3
Chest Press (Machine)
1
2
RPE 8
RPE 8.5
4A
Med Ball Slam
3
26 reps
RPE 8.5
4B
Neck Work
3
12-15 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
6
Leg Extension
3
7A
Seated Hamstring Curl
3
12 reps
RPE 8
7B
Standing Calf Raise
3
15 reps
RPE 9
8A
Sit Up
3
15-20 reps
RPE 9
8B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
8C
Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
2
1
RPE 8
RPE 8.5
RPE 9
1B
Med Ball Slam
3
RPE 7
2A
Seated Wide-Grip Row (Cable)
4
2B
Band Pull Apart
3
3A
Bulgarian Split Squat (Dumbbell)
4
3B
Romanian Deadlift (Dumbbell)
4
4A
Close Grip Bench Press (Smith Machine)
3
4B
Face Pull
3
5A
Pistol Squat
2
RPE 9
5B
Lying Leg Raise
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 8
2A
Bicep Curl (EZ Bar)
1
2
RPE 7
2B
French Press
3
3A
Neck Work
3
12 reps
RPE 9.5
3B
Trapbar High Pull
3
12 reps
RPE 8.5
4A
Med Ball Slam
3
4B
Band Pull Apart
3
5A
Sit Up
3
5B
Bicep Curl (Cable)
3
5C
Tricep Pushdown (Cable)
3
6A
Standing Calf Raise
3
6B
Face Pull
3
6C
Lateral Raise (Dumbbell)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
2A
Landmine Press
3
8 reps
RPE 8
2B
T-Bar Row
3
8 reps
RPE 8
3A
Leg Press
1
2
10 reps
10 reps
RPE 8.5
RPE 9
3B
Single Leg Hip Thrust
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
4A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
4B
Leg Extension
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
5A
Pullover (Machine)
3
10 reps
RPE 8
5B
Seated Hamstring Curl
3
15-20 reps
RPE 8
6A
Russian Twist
3
15 reps
RPE 8
6B
Bicep Curl (Cable)
3
12 reps
RPE 8
6C
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Prowler Push
1
2
4 reps
RPE 9
1B
Burpee
3
12 reps
1C
Sit Up
3
15 reps
2A
Med Ball Slam
3
2B
Band Pull Apart
3
3A
Farmer's Walk (Weighted)
3
4-6 reps
RPE 8
3B
Face Pull
3
12-15 reps
RPE 8
3C
Run
3
0.5 mins
RPE 10
4A
Trapbar High Pull
3
12 reps
RPE 8.5
4B
Neck Work
3
12 reps
RPE 8.5
5
Run
1
30-45 mins
RPE 6.5
Week 1
1 / 6 Weeks
Day 2
1A
Push Up
1 Set
2 Sets
1 Set
@8
@8.5
@9
1B
Med Ball Slam
3 Sets
@7
2A
Seated Wide-Grip Row (Cable)
4 Sets
2B
Band Pull Apart
3 Sets
3A
Bulgarian Split Squat (Dumbbell)
4 Sets
3B
Romanian Deadlift (Dumbbell)
4 Sets
4A
Close Grip Bench Press (Smith Machine)
3 Sets
4B
Face Pull
3 Sets
5A
Pistol Squat
2 Sets
@9
5B
Lying Leg Raise
2 Sets
@9
Day 4
1
Lunge (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
2A
Landmine Press
3 Sets
8 Reps
@8
2B
T-Bar Row
3 Sets
8 Reps
@8
3A
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
3B
Single Leg Hip Thrust
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
4A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
4B
Leg Extension
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
5A
Pullover (Machine)
3 Sets
10 Reps
@8
5B
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
6A
Russian Twist
3 Sets
15 Reps
@8
6B
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6C
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Leg Press
1 Set
1 Set
1 Set
1 Set
@8
@8.5
@9
@9.5
2
Band Pull Apart
4 Sets
@7
3
Chest Press (Machine)
1 Set
2 Sets
@8
@8.5
4A
Med Ball Slam
3 Sets
26 Reps
@8.5
4B
Neck Work
3 Sets
12-15 Reps
@9.5
5
Seated Wide-Grip Row (Cable)
3 Sets
6
Leg Extension
3 Sets
7A
Seated Hamstring Curl
3 Sets
12 Reps
@8
7B
Standing Calf Raise
3 Sets
15 Reps
@9
8A
Sit Up
3 Sets
15-20 Reps
@9
8B
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
8C
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Run
1 Set
30 mins
@8
2A
Bicep Curl (EZ Bar)
1 Set
2 Sets
@7
2B
French Press
3 Sets
3A
Neck Work
3 Sets
12 Reps
@9.5
3B
Trapbar High Pull
3 Sets
12 Reps
@8.5
4A
Med Ball Slam
3 Sets
4B
Band Pull Apart
3 Sets
5A
Sit Up
3 Sets
5B
Bicep Curl (Cable)
3 Sets
5C
Tricep Pushdown (Cable)
3 Sets
6A
Standing Calf Raise
3 Sets
6B
Face Pull
3 Sets
6C
Lateral Raise (Dumbbell)
3 Sets
@8
Day 5
1A
Prowler Push
1 Set
2 Sets
4 Reps
@9
1B
Burpee
3 Sets
12 Reps
1C
Sit Up
3 Sets
15 Reps
2A
Med Ball Slam
3 Sets
2B
Band Pull Apart
3 Sets
3A
Farmer's Walk (Weighted)
3 Sets
4-6 Reps
@8
3B
Face Pull
3 Sets
12-15 Reps
@8
3C
Run
3 Sets
0.5 mins
@10
4A
Trapbar High Pull
3 Sets
12 Reps
@8.5
4B
Neck Work
3 Sets
12 Reps
@8.5
5
Run
1 Set
30-45 mins
@6.5