Mon Tue Wed Thu Fri Sat Sun

30

31

Jan | 1

2

3

4

5

6

  • Bench Press 135-155-155-135
  • Seated Dumbbell Bicep Curl 12-10-10-8
  • Incline Bench Press 12-10-10-8
  • Dumbbell Hammer Curl 12-10-8-6
  • Bench Press (Decline) 12-12-12-12
  • Barbell Bicep Reverse Curl : 12-10-8-8

7

8

9

10

  • Back Squat 5-2-1-1-1-5-5-5-1-1

11

12

13

  • Back Squat 5-12-10-8-8
  • Toes-to-bars : 12-10-8-8
  • Dumbbell Box Step-up 12-10-8-8

14

  • Bench Press 4-12-10-8-8
  • Dumbbell Bicep Curl 12-10-8-6
  • Incline Bench Press 12-10-8-8
  • "Hammer" Seated Bicep 12-10-8-6

15

  • Clean & Jerk 1-1-1-1-1-1-1-1

16

  • Deadlift 5-5-12-10-8-8
  • Every 1 min for 4 mins: GHD Sit-up
  • Russian Twist 20-20-20-20

17

  • Strict Press 5-12-10-8-8
  • Pull-ups : 5x5
  • Ring Dips : 4x Max Rep
  • Bent Over Barbell Row 12-10-8-8

18

19

20

  • Back Squat 5-12-10-8-8-1-1-1-1
  • Back Rack Reverse Lunge Step 2x6
  • Toes-to-bars : 4x8

21

22

  • Barbell Curl 12-10-8-8
  • Bench Press 5-12-10-8-8
  • Incline Bench Press 12-10-8-8

23

24

25

26

27

28

29

30

31

Feb | 1

2