Sun Mon Tue Wed Thu Fri Sat

29

30

  • Floor Press 3x8
  • Seated Cable Row 3x8
  • Split Squat 3x10
  • Single Leg Romanian Deadlift 3x10
  • Mc Gill Crunches : 3x10

31

Jan | 1

  • Seated Military Press 3x6
  • Wide Grip Lat Pull Down 3x8
  • Barbell Hip Thrust 3x10
  • Cable Pull Through 3x10
  • Single Arm Kettlebell Front Rack Carry 4x75

2

3

  • Safety Bar Squat 3x6
  • Rack Pull (Deadlift) 3x8
  • Kettlebell Floor Press 3x12
  • Seated Cable Row 3x10
  • Bird Dogs : 3x15

4

5

6

  • Bench Press (Decline) 2x10
  • Seated Cable Row 2x10
  • Single Leg Reverse Hyper 2x15
  • Split Squat 2x15
  • Bird Dogs : 3x10

7

8

  • Pull Up (Supinated)s : 2x10
  • Seated Military Press 2x10
  • Cable Pull Through 15-18
  • Barbell Hip Thrust 2x12
  • Farmer Carry 4x75

9

10

  • Safety Bar Squat 2x10
  • Romanian Deadlift : 2x10
  • Kettlebell Floor Press 2x15
  • Seated Cable Row 2x15
  • Mc Gill Crunches : 3x15

11

12

13

  • Bench Press (Decline) 3x4
  • Seated Cable Row 3x6
  • Single Leg Romanian Deadlift 3x8
  • Banded Pallof Press : 3x8
  • Split Squat 3x8

14

15

  • Seated Military Press 3x4
  • Pull-ups : 3x6
  • Barbell Hip Thrust 3x8
  • Farmer Carry 8x50
  • Cable Pull Through 3x9

16

17

18

  • Bench Press (Decline) 3x10
  • Rack Pull (Deadlift) 3x6
  • Front Squat 3x4
  • Seated Cable Row 3x10
  • Banded Pallof Press : 3x12

19

20

21

22

23

24

25

26

27

28

29

30

31

Feb | 1