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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Chest and TricepsLegsDEADLIFT-DAYBack and bicepEat 'n sleepArmsDEADLIFT-DAY
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CompoundCompoundBackTriceps
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DB bench3-4x10-12Squats4x10-12Pullups4x6-8Close grip bench3x12-15
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Incline BB bench4x6-8F.squat4x6-8BB rows4x6-8Skullcrushers4x10-12
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ChestHamsSeated row3x10-12
Single-arm cable push-down
3x12-15
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DB Flies/cable flies3x10-12Romainain deads4x6-8piana lat stretch3x10-12Triceps push-down3x15-20
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One arm PecDec flies
3x15Nordic Hamstring3x12BicepsBiceps
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TricepsQuadspreacher curls4x10-12
Standing hammer curl
4x10-12
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skull crushers4x6-8Leg extension4x6-8Hammer3x6-8
seated alternating db curl
4x10-12
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biomech tripush2-3setspreacher curl3x12-15
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Close Grip bench4x6-8ez-bar curl3x12-15
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CalvesCalves
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Standing calf press3x6-8
Standing calf press
3x6-8
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Seated calf press3x15
Seated calf press
3x15
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FYFO
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MondayTuesdayWednesdayThursdayFriday
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Acrobatics and martial arts
Cardio martial artsStretchingShoulders 'n abs
Acrobatics and martial arts
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30min bag work
15minutes skiprope
30min shadow boxMilitary press4x6-830min bag work
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30min acrobatics30min bag work30min strechingLateral Raise4x10-1230min acrobatics
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30min shower and change
30 shower and change
30min shower and change
Front Raise4x10-1230min shower and change
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face pulls3x6-8
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scooby routine2-3sets
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