Week 2: Day 1

A.Box Squat 4x4

B. Deadlift 8x2 @55% 1RM

C. Walking Lunge 3x8

D1. Reverse Crunch 3x12

D2. Plank 3x30sec

Week 2: Day 2

A. Bench Press 4x4

B1. Incline DB Press 3x9

B2. Seated Cable Row 4x9

C1. Prone Trap Raise 3x12

C2. Side-Lying External Rotation with DB- 3x12

D. Side Plank 3x30s each side

Week 2: Day 3

A. Front Squat 4x6

B. Rack Pull from kneecaps 3x6

C. DB Split Squat 3x5

D1. Cable Pull Through 3x10

D2. Reverse Crunch 3x12

Week 2: Day 4

A1. One-Arm DB Push Press 4x6

A2. Close-Grip Chinups 3x6

B1. Pushup 3x12

B2. One-Arm DB Row 3x7

C1. Kneeling Cable External Rotation 3x12

C2. Side Plank 3x30s each side

Click on the number below that corresponds to the week of training you're in.