Sun Mon Tue Wed Thu Fri Sat

28

29

30

  • Deadlift 3x4

Jul | 1

  • Bench Press : 4x4
  • Pendlay Row 4x5
  • Weight Vest Push-up 2x8
  • Flat Db Fly 2x12
  • Spoto Press : 3x8
  • Pull-up (green band)s : 3x Max Rep
  • Seated Alternating Dumbbell Front Raise 2x15
  • Dumbbell Spider Curl 3x15
  • Kettlebell Skull Crusher 3x15

2

3

  • Back Squat : 4x4
  • Deadlift : 4x5
  • Goblet Squat 2x8
  • Rack Pull (Deadlift) 2x8
  • Single Leg Dumbbell Calf Raise 3x10
  • Kneeling Banded Crunches : 3x15

4

5

6

7

  • Seated Military Press 4x4
  • Pull-up (green band)s : 3x5
  • Kneeling Press 3x6
  • Flat Dumbbell Press 3x12
  • Dumbbell Pull Over 3x12
  • Weight Vest Push-up 3x8
  • Concentration Curl 3x10
  • Dumbbell Skull Crusher 3x10

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1