OutlineHuskies Men's Basketball 8 Week Program
PhaseMondayTuesdayWednesdayThursdayFriday SaturdayMicro 1BuildM.
EnduranceIntervalHypertrophyIntervalStrengthCardioBuildM.
EnduranceIntervalHypertrophyIntervalStrengthCardioCrashM.
EnduranceIntervalHypertrophyIntervalStrengthCardioRegenerateM.
EnduranceIntervalHypertrophyCardioStrengthOffPhaseMondayTuesdayWednesdayThursdayFriday
SaturdayMicro 2BuildM. EnduranceSpeed &
AgilityHypertrophyIntervalStrengthCardioBuildM. EnduranceSpeed
& AgilityHypertrophyIntervalStrengthCardioCrashM.
EnduranceSpeed &
AgilityHypertrophyIntervalStrengthCardioRegenerateM. EnduranceSpeed
&
AgilityHypertrophyCardioStrengthOffPhaseMondayTuesdayWednesdayThursdayFriday
SaturdayMicro 3BuildUpper BodySpeed & PowerLower
BodyIntervalFull BodyCardioBuildUpper BodySpeed & PowerLower
BodyIntervalFull BodyCardioCrashUpper BodySpeed & PowerLower
BodyIntervalFull BodyCardioRegenerateUpper BodySpeed &
PowerLower BodyCardioFull BodyOffRest between exercises are
dependent on the strength zone being trained:
Strength ZoneRepsRestMuscular
Endurance12-152:00/500m25-304SupersetCore recovery (15 sit ups, 30
bicycles abs, 20 heel tchs)Do Core for 2 min4Agility Speed
circuitRepsSetsTimeAgility Ladder Hop Scotch142 in 2 outAgility
Shuffle141,2 in, 1 outIn In Out Out141,2 in, 1,2 outLateral Switch
step14Moving laterally, 1 in 1 out, switchSkipping (Quick
Feet)TimeSetsRestFast Feet1min 61 Easy Lap (175m)Double Unders25
double unders61 Easy Lap (175m)Sprints1/2 lap Sprint, walk 1 lapDo
the sprint at 100% and repeat 6 times
ExerciseMusclesRepsSetsWeightWeightWeightWednesdayWide Grip Pull
upsLats/back8-103Plate/ Kettlebell swingBack/quads 8-103Overhead
Tricep Cable ExtensionTriceps8-103Bosu Burpee with Full Push
UpChest/Core8-103Thruster Shoulders/quads8-103Barbell Bicep Curl
standing on bosuBicep/core8-103Dead Lift to
toesBack/quads/calves8-103Walking lunge w/ shoulder
pressChest/Core8-103Leg PressBack/quads/glutes8-103Calve
PressCalves8-103Straight leg Dead lift w/ RowHamstring/back303Full
Sit up w/ medball over headCore153
ThursdayRunning IntervalsSpeedInclineTimeRepsWarm up
(5mins)6-7mph15 Minutes1Pyramids (.5, 1, 1.5,2,2,1.5,1,.5)10mph
+1(.5, 1, 1.5,2, 2,1.5,1,.5)4Superset1 min recovery b/w each
interval, 2min b/w sets6-7mph11min4Cool Down Jog 5.5-6.5mph15
Minutes1
ExerciseMusclesRepsSetsWeightWeightWeightFridayWide Grip Pull
upsLats/back5-73Plate swingBack/quads 5-73Hanging
DipsTriceps5-73Bosu Burpee with Full Push UpChest/Core5-73Thruster
Shoulders/quads5-73Incline Dumbbell Bicep curlsBicep/core5-73Dead
Lift to toesBack/quads/calves5-73Bench PressChest/triceps5-73Back
SquatBack/quads/glutes5-73Straight leg Dead lift
Hamstring/back5-73Cable rotations**Obliques/shoulders10/side3Roman
Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2
low-hi)SaturdayExerciseTimeIntensity%MHR5 km
RunMedium65-75%Optional: Yoga or Stretch DVDWeek
2ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull
upsLats/back12-153Plate/ Kettlebell swingBack/quads 12-153Overhead
Tricep Cable ExtensionTriceps12-153Bosu Burpee with Full Push
UpChest/Core12-153Thruster Shoulders/quads12-153Barbell Bicep Curl
standing on bosuBicep/core12-153Dead Lift to
toesBack/quads/calves12-153Walking lunge w/ shoulder
pressChest/Core12-153Leg PressBack/quads/glutes12-153SupersetCalve
PressCalves12-153Straight leg Dead lift w/
RowHamstring/back12-153Roman Twist w/ weight plateObliques
15/side3Leg LowersCore10/side3
TuesdayRowing IntervalsPaceRPMDistanceReps500 meter
Row>2:00/500m25-304SupersetCore recovery (15 sit ups, 30
bicycles abs, 20 heel tchs)Do Core for 2 min4Agility Speed
circuitRepsSetsTimeAgility Ladder Hop Scotch142 in 2 outAgility
Shuffle141,2 in, 1 outIn In Out Out141,2 in, 1,2 outLateral Switch
step14Moving laterally, 1 in 1 out, switchSkipping (Quick
Feet)TimeSetsRestFast Feet1min 61 Easy Lap (175m)Double Unders25
double unders61 Easy Lap (175m)Sprints1/2 lap Sprint, walk 1 lapDo
the sprint at 100% and repeat 6 times
ExerciseMusclesRepsSetsWeightWeightWeightWednesdayWide Grip Pull
upsLats/back8-103Plate/ Kettlebell swingBack/quads 8-103Overhead
Tricep Cable ExtensionTriceps8-103Bosu Burpee with Full Push
UpChest/Core8-103Thruster Shoulders/quads8-103Barbell Bicep Curl
standing on bosuBicep/core8-103Dead Lift to
toesBack/quads/calves8-103Walking lunge w/ shoulder
pressChest/Core8-103Leg PressBack/quads/glutes8-103Calve
PressCalves8-103Straight leg Dead lift w/
RowHamstring/back8-103Full Sit up w/ medball over headCore153
ThursdayRunning IntervalsSpeedInclineTimeRepsWarm up
(5mins)6-7mph15 Minutes1Pyramids (.5, 1, 1.5,2,2,1.5,1,.5)10mph
+1(.5, 1, 1.5,2, 2,1.5,1,.5)4Superset1 min recovery b/w each
interval, 2min b/w sets6-7mph11min4Cool Down Jog 5.5-6.5mph15
Minutes1
ExerciseMusclesRepsSetsWeightWeightWeightFridayWide Grip Pull
upsLats/back5-73Plate swingBack/quads 5-73Hanging
DipsTriceps5-73Bosu Burpee with Full Push UpChest/Core5-73Thruster
Shoulders/quads5-73Incline Dumbbell Bicep curlsBicep/core5-73Dead
Lift to toesBack/quads/calves5-73Bench PressChest/triceps5-73Back
SquatBack/quads/glutes5-73Straight leg Dead lift
Hamstring/back5-73Cable rotations**Obliques/shoulders10/side3Roman
Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2
low-hi)SaturdayExerciseTimeIntensity%MHR6km
RunMedium65-75%Optional: Yoga or Stretch DVDWeek
3ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull
upsLats/back123Plate/ Kettlebell swingBack/quads 123Overhead Tricep
Cable ExtensionTriceps123Bosu Burpee with Full Push
UpChest/Core123Thruster Shoulders/quads123Barbell Bicep Curl
standing on bosuBicep/core123Dead Lift to
toesBack/quads/calves123Walking lunge w/ shoulder
pressChest/Core123Leg PressBack/quads/glutes123SupersetCalve
PressCalves123Straight leg Dead lift w/ RowHamstring/back123Roman
Twist w/ weight plateObliques 15/side3Leg LowersCore10/side3
TuesdayRowing IntervalsPaceRPMDistanceReps500 meter
Row>2:00/500m25-305SupersetCore recovery (15 sit ups, 30
bicycles abs, 20 heel tchs)Do Core for 2 min5Agility Speed
circuitRepsSetsTimeAgility Ladder Hop Scotch142 in 2 outAgility
Shuffle141,2 in, 1 outIn In Out Out141,2 in, 1,2 outLateral Switch
step14Moving laterally, 1 in 1 out, switchSkipping (Quick
Feet)TimeSetsRestFast Feet1min 61 Easy Lap (175m)Double Unders25
double unders61 Easy Lap (175m)Sprints1/2 lap Sprint, walk 1 lapDo
the sprint at 100% and repeat 8 times
ExerciseMusclesRepsSetsWeightWeightWeightWeightWednesdayWide
Grip Pull upsLats/back84Plate/ Kettlebell swingBack/quads
84Overhead Tricep Cable ExtensionTriceps84Bosu Burpee with Full
Push UpChest/Core84Thruster Shoulders/quads84Barbell Bicep Curl
standing on bosuBicep/core84Dead Lift to
toesBack/quads/calves84Walking lunge w/ shoulder
pressChest/Core84Leg PressBack/quads/glutes84Calve
PressCalves84Straight leg Dead lift w/ RowHamstring/back84Full Sit
up w/ medball over headCore153
ThursdayRunning IntervalsSpeedInclineTimeRepsWarm up
(5mins)6-7mph15 Minutes1Pyramids (.5, 1, 1.5,2,2,1.5,1,.5)10mph
+1(.5, 1, 1.5,2, 2,1.5,1,.5)5Superset1 min recovery b/w each
interval, 2min b/w sets6-7mph11min5Cool Down Jog 5.5-6.5mph15
Minutes1
ExerciseMusclesRepsSetsWeightWeightWeightWeightFridayWide Grip
Pull upsLats/back54Plate swingBack/quads 54Hanging
DipsTriceps54Bosu Burpee with Full Push UpChest/Core54Thruster
Shoulders/quads54Incline Dumbbell Bicep curlsBicep/core54Dead Lift
to toesBack/quads/calves54Bench PressChest/triceps54Back
SquatBack/quads/glutes54Straight leg Dead lift
Hamstring/back54Cable rotations**Obliques/shoulders10/side3Roman
Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2
low-hi)SaturdayExerciseTimeIntensity%MHR7km
RunMedium65-75%Optional: Yoga or Stretch DVDWeek
4ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull
upsLats/back153Plate/ Kettlebell swingBack/quads 153Overhead Tricep
Cable ExtensionTriceps153Bosu Burpee with Full Push
UpChest/Core153Thruster Shoulders/quads153Barbell Bicep Curl
standing on bosuBicep/core153Dead Lift to
toesBack/quads/calves153Walking lunge w/ shoulder
pressChest/Core153Leg PressBack/quads/glutes153SupersetCalve
PressCalves153Straight leg Dead lift w/ RowHamstring/back153Roman
Twist w/ weight plateObliques 15/side3Leg LowersCore10/side3
TuesdayRowing IntervalsPaceRPMDistanceReps500 meter
Row>2:00/500m25-304SupersetCore recovery (15 sit ups, 30
bicycles abs, 20 heel tchs)Do Core for 2 min4Agility Speed
circuitRepsSetsTimeAgility Ladder Hop Scotch142 in 2 outAgility
Shuffle141,2 in, 1 outIn In Out Out141,2 in, 1,2 outLateral Switch
step14Moving laterally, 1 in 1 out, switchSkipping (Quick
Feet)TimeSetsRestFast Feet1min 61 Easy Lap (175m)Double Unders25
double unders61 Easy Lap (175m)Sprints1/2 lap Sprint, walk 1 lapDo
the sprint at 100% and repeat 6 times
ExerciseMusclesRepsSetsWeightWeightWeightWednesdayWide Grip Pull
upsLats/back103Plate/ Kettlebell swingBack/quads 103Overhead Tricep
Cable ExtensionTriceps103Bosu Burpee with Full Push
UpChest/Core103Thruster Shoulders/quads103Barbell Bicep Curl
standing on bosuBicep/core103Dead Lift to
toesBack/quads/calves103Walking lunge w/ shoulder
pressChest/Core103Leg PressBack/quads/glutes103Calve
PressCalves103Straight leg Dead lift w/ RowHamstring/back103Full
Sit up w/ medball over headCore153
SaturdayExerciseTimeIntensity%MHRReps8 km
RunMedium65-75%1Optional: Yoga or Stretch DVD
ExerciseMusclesRepsSetsWeightWeightWeightFridayWide Grip Pull
upsLats/back73Plate swingBack/quads 73Hanging DipsTriceps73Bosu
Burpee with Full Push UpChest/Core73Thruster
Shoulders/quads73Incline Dumbbell Bicep curlsBicep/core73Dead Lift
to toesBack/quads/calves73Bench PressChest/triceps73Back
SquatBack/quads/glutes73Straight leg Dead lift
Hamstring/back73Cable rotations**Obliques/shoulders10/side3Roman
Chair Leg lifts (add weight)Core153** (2 sets hi -low, 2
low-hi)SaturdayCardio of choice/Yoga or Stretch DVD
Micro 3Huskies Men's Basketball Microcycle 3
Week 1ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip
Pull upsLats/back8-103Overhead Tricep Cable
ExtensionTriceps8-10321's Bicep Barbell curlBiceps8-103Single Arm
Dumbbell PressShoulders 8-103Bent over dumbbell
rowRhomboids8-103Bench PressChest/Core8-103Dips w/feet on bench
then sbTriceps8-103Reverse Fliesrear delts/rhomb8-103Cable
FliesChest/Core8-103Dumbbell Switch
CurlsBiceps/forearms8-103Military PressShoulders 8-103Roman Twist
w/ weight plateObliques 15/side3Leg Lowers w/ dumbbell in
feetCore153
TuesdayStairsTypeRepsTimeRestSet 12 at a time1010 Plyo Push Ups,
20 Bicycle absSet 23 at a time1020 Body Rows, 20 Army crawlsSet
3Squat Jumps510 Plyo Push Ups, 20 Bicycle absSet 42 at a time1020
Body Rows, 20 Army crawlsSet 53 at a time1010 Plyo Push Ups, 20
Bicycle absSet 6Squat Jumps520 Body Rows, 20 Army
crawlsSprintsDistanceRepsTimeHeavy Bag Pull &
Drag50m6SupersetHeavy Bag Push
Ups06/sidePlyo'sTimeSetsRepsRepsRepsRepsLarge Box Jumps1
min4SupersetSkipping (doubles every 30sec)4 min4
ExerciseMusclesRepsSetsWeightWeightWeightWednesdayLarge Box
JumpsQuads/glutes/calve104SupersetFull Sit up Core154Back
SquatQuads/glutes/core8-103Straight Leg Dead Lift
Hamstring/back8-103Standing Calve PressCalves8-103Dead lift to
toesQuads/back/glutes8-103Laying Leg
CurlsHamstring/glutes8-103SupersetLaying Leg ExtensionQuads8-103Leg
PressBack/quads/glutes8-103Calve PressCalves8-103Walking
LungesQuads/hams/glutes8-10/leg3Roman Chair Leg liftsCore153Decline
Medball TwistsObliques15/side3
ThursdayRunning IntervalsSpeedInclineTimeRepsWarm Up 7mph1.55
mins1Hills (.25mile = 400m)10mph10-12d=400m6SupersetActive Recovery
6.5mph1.52mins6Cool Down 6.5mph051
ExerciseMusclesRepsSetsWeightWeightWeightFridayClean &
JerkFullbody8-103Single arm single leg
rowsRhomb/quads/glut8-103Plate swingBack/quads 8-103Bosu Burpee
with Full Push UpChest/Core8-103Thruster Shoulders/quads8-103Dead
Lift to toesBack/quads/calves8-103Bench PressChest/triceps8-103Back
SquatBack/quads/glutes8-103Hanging Body RowBack/core8-103Cable
rotations**Obliques/shoulders10/side3Roman Chair Leg lifts (add
weight)Core153** (2 sets hi -low, 2
low-hi)SaturdayExerciseTimeIntensity%MHR9km
RunMedium65-75%Optional: Yoga or Stretch DVDWeek
2ExerciseMusclesRepsSetsWeightWeightWeightWeightMondayWide Grip
Pull upsLats/back8-104Overhead Tricep Cable
ExtensionTriceps8-10421's Bicep Barbell curlBiceps8-104Single Arm
Dumbbell PressShoulders 8-104Bent over dumbbell
rowRhomboids8-104Bench PressChest/Core8-104Dips w/feet on bench
then sbTriceps8-104Reverse Fliesrear delts/rhomb8-104Cable
FliesChest/Core8-104Dumbbell Switch
CurlsBiceps/forearms8-104Military PressShoulders 8-104Roman Twist
w/ weight plateObliques 15/side4Leg Lowers w/ dumbbell in
feetCore154
TuesdayStairsTypeRepsTimeRestSet 12 at a time1010 Plyo Push Ups,
20 Bicycle absSet 23 at a time1020 Body Rows, 20 Army crawlsSet
3Squat Jumps510 Plyo Push Ups, 20 Bicycle absSet 42 at a time1020
Body Rows, 20 Army crawlsSet 53 at a time1010 Plyo Push Ups, 20
Bicycle absSet 6Squat Jumps520 Body Rows, 20 Army
crawlsSprintsDistanceRepsTimeHeavy Bag Pull &
Drag50m6SupersetHeavy Bag Push
Ups06/sidePlyo'sTimeSetsRepsRepsRepsRepsLarge Box Jumps1
min4SupersetSkipping (doubles every 30sec)4 min4
ExerciseMusclesRepsSetsWeightWeightWeightWeightWednesdayLarge
Box JumpsQuads/glutes/calve104SupersetFull Sit up Core154Back
SquatQuads/glutes/core8-104Straight Leg Dead Lift
Hamstring/back8-104Standing Calve PressCalves8-104Dead lift to
toesQuads/back/glutes8-104Laying Leg
CurlsHamstring/glutes8-104SupersetLaying Leg ExtensionQuads8-104Leg
PressBack/quads/glutes8-104Calve PressCalves8-104Walking
LungesQuads/hams/glutes8-10/leg4Roman Chair Leg liftsCore154Decline
Medball TwistsObliques15/side4
ThursdayRunning IntervalsSpeedInclineTimeRepsWarm Up 7mph1.55
mins1Hills (.25mile = 400m)10mph10-12d=400m6SupersetActive Recovery
6.5mph1.52mins6Cool Down 6.5mph051
ExerciseMusclesRepsSetsWeightWeightWeightWeightFridayClean &
JerkFullbody8-104Single arm single leg
rowsRhomb/quads/glut8-104Plate swingBack/quads 8-104Bosu Burpee
with Full Push UpChest/Core8-104Thruster Shoulders/quads8-104Dead
Lift to toesBack/quads/calves8-104Bench PressChest/triceps8-104Back
SquatBack/quads/glutes8-104Hanging Body RowBack/core8-104Cable
rotations**Obliques/shoulders10/side4Roman Chair Leg lifts (add
weight)Core154** (2 sets hi -low, 2
low-hi)SaturdayExerciseTimeIntensity%MHR10km
RunMedium65-75%Optional: Yoga or Stretch DVDWeek
3ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull
upsLats/back5-73Overhead Tricep Cable ExtensionTriceps5-7321's
Bicep Barbell curlBiceps5-73Single Arm Dumbbell PressShoulders
5-73Bent over dumbbell rowRhomboids5-73Bench
PressChest/Core5-73Dips w/feet on bench then sbTriceps5-73Reverse
Fliesrear delts/rhomb5-73Cable FliesChest/Core5-73Dumbbell Switch
CurlsBiceps/forearms5-73Military PressShoulders 5-73Roman Twist w/
weight plateObliques 15/side3Leg Lowers w/ dumbbell in
feetCore153
TuesdayStairsTypeRepsTimeRestSet 12 at a time1010 Plyo Push Ups,
20 Bicycle absSet 23 at a time1020 Body Rows, 20 Army crawlsSet
3Squat Jumps510 Plyo Push Ups, 20 Bicycle absSet 42 at a time1020
Body Rows, 20 Army crawlsSet 53 at a time1010 Plyo Push Ups, 20
Bicycle absSet 6Squat Jumps520 Body Rows, 20 Army
crawlsSprintsDistanceRepsTimeHeavy Bag Pull &
Drag50m6SupersetHeavy Bag Push
Ups06/sidePlyo'sTimeSetsRepsRepsRepsRepsLarge Box Jumps1
min4SupersetSkipping (doubles every 30sec)4 min4
ExerciseMusclesRepsSetsWeightWeightWeightWednesdayLarge Box
JumpsQuads/glutes/calve104SupersetFull Sit up Core154Back
SquatQuads/glutes/core5-73Straight Leg Dead Lift
Hamstring/back5-73Standing Calve PressCalves5-73Dead lift to
toesQuads/back/glutes5-73Laying Leg
CurlsHamstring/glutes5-73SupersetLaying Leg ExtensionQuads5-73Leg
PressBack/quads/glutes5-73Calve PressCalves5-73Walking
LungesQuads/hams/glutes5-7/leg3Roman Chair Leg liftsCore153Decline
Medball TwistsObliques15/side3
ThursdayRunning IntervalsSpeedInclineTimeRepsWarm Up 7mph1.55
mins1Hills (.25mile = 400m)10mph10-12d=400m7SupersetActive Recovery
6.5mph1.52mins7Cool Down 6.5mph051
ExerciseMusclesRepsSetsWeightWeightWeightFridayClean &
JerkFullbody5-73Single arm single leg rowsRhomb/quads/glut5-73Plate
swingBack/quads 5-73Bosu Burpee with Full Push
UpChest/Core5-73Thruster Shoulders/quads5-73Dead Lift to
toesBack/quads/calves5-73Bench PressChest/triceps5-73Back
SquatBack/quads/glutes5-73Hanging Body RowBack/core5-73Cable
rotations**Obliques/shoulders10/side3Roman Chair Leg lifts (add
weight)Core153** (2 sets hi -low, 2
low-hi)SaturdayExerciseTimeIntensity%MHR10km
RunMedium65-75%Optional: Yoga or Stretch DVDWeek
4ExerciseMusclesRepsSetsWeightWeightWeightMondayWide Grip Pull
upsLats/back8-103Overhead Tricep Cable ExtensionTriceps8-10321's
Bicep Barbell curlBiceps8-103Single Arm Dumbbell PressShoulders
8-103Bent over dumbbell rowRhomboids8-103Bench
PressChest/Core8-103Dips w/feet on bench then sbTriceps8-103Reverse
Fliesrear delts/rhomb8-103Cable FliesChest/Core8-103Dumbbell Switch
CurlsBiceps/forearms8-103Military PressShoulders 8-103Roman Twist
w/ weight plateObliques 15/side3Leg Lowers w/ dumbbell in
feetCore153
TuesdayStairsTypeRepsTimeRestSet 12 at a time1010 Plyo Push Ups,
20 Bicycle absSet 23 at a time1020 Body Rows, 20 Army crawlsSet
3Squat Jumps510 Plyo Push Ups, 20 Bicycle absSet 42 at a time1020
Body Rows, 20 Army crawlsSet 53 at a time1010 Plyo Push Ups, 20
Bicycle absSet 6Squat Jumps520 Body Rows, 20 Army
crawlsSprintsDistanceRepsTimeHeavy Bag Pull &
Drag50m6SupersetHeavy Bag Push
Ups06/sidePlyo'sTimeSetsRepsRepsRepsRepsLarge Box Jumps1
min4SupersetSkipping (doubles every 30sec)4 min4
ExerciseMusclesRepsSetsWeightWeightWeightWednesdayLarge Box
JumpsQuads/glutes/calve104SupersetFull Sit up Core154Back
SquatQuads/glutes/core8-103Straight Leg Dead Lift
Hamstring/back8-103Standing Calve PressCalves8-103Dead lift to
toesQuads/back/glutes8-103Laying Leg
CurlsHamstring/glutes8-103SupersetLaying Leg ExtensionQuads8-103Leg
PressBack/quads/glutes8-103Calve PressCalves8-103Walking
LungesQuads/hams/glutes8-10/leg3Roman Chair Leg liftsCore153Decline
Medball TwistsObliques15/side3
ThursdayExerciseTimeIntensity%MHR9km RunMedium65-75%
ExerciseMusclesRepsSetsWeightWeightWeightFridayClean &
JerkFullbody8-103Single arm single leg
rowsRhomb/quads/glut8-103Plate swingBack/quads 8-103Bosu Burpee
with Full Push UpChest/Core8-103Thruster Shoulders/quads8-103Dead
Lift to toesBack/quads/calves8-103Bench PressChest/triceps8-103Back
SquatBack/quads/glutes8-103Hanging Body RowBack/core8-103Cable
rotations**Obliques/shoulders10/side3Roman Chair Leg lifts (add
weight)Core153** (2 sets hi -low, 2 low-hi)