Monday
Circuit: 5 rounds (80sec rest between rounds)
1. Dumbbell inclined bench press (10reps/60sec rest)
2. Barbell deadlift (10reps/60sec rest)
3. Barbell or Dumbbell Bicep curls (10reps/60sec rest)
4. Dumbbell swings (same weight=inclined bench press) X60seconds
[80sec rest] repeat
Week 2: 4 Rounds {2mins dumbbell swings: inclined bench press
weight}
Week 3:
Circuit: 5 rounds (80sec rest between rounds)
1. Dumbbell inclined bench press (10reps/60sec rest)
2. Dumbbell forward step ups (10reps/60sec rest)
3. Barbell or Dumbbell Bicep curls (10reps/60sec rest)
4. Barbell deadlift (10reps/60sec rest)
5. Bench climbers x60sec
[80sec rest] repeat
Week 4: 4 Rounds {2mins bench climbers}
Tuesday
1.
2.
3.
4.
5.
6.
2 feet hop x60sec  Crisscross x30sec
1 foot hop x60sec  Same foot cross jump x30sec
Switch legs & repeat above.
High knees x60sec  Zigzag jump x30sec
Scissors x60sec  Shuffle x30sec
Double-under x60sec  Burpees x30sec
[20sec rest] repeat: 3rounds total
Week 2:
1. 20 spiderman pushups  20 Sliding clean x10mins alternate
2. 20 elbow knee slides  archers pushups x10mins alternate
3. 10 wall walks  10 creeping lunges x10mins alternate
Week 3: Your choice
Wednesday
Circuit: 5 rounds (80sec rest between rounds)
1. Dumbbell overhead press (10reps/60sec rest)
2. Barbell squat (10reps/60sec rest)
3. Dumbbell high pulls (10reps/60sec rest)
4. Dumbbell swings (same weight= overhead press) X60seconds
[80sec rest] repeat
Week 2: 4 Rounds {2mins dumbbell swings: high pulls weight}
Week 3:
Circuit: 5 rounds (80sec rest between rounds)
1. Dumbbell overhead press (10reps/60sec rest)
2. Barbell squat (10reps/60sec rest)
3. Dumbbell high pulls (10reps/60sec rest)
4. Dumbbell frog glute press (10rep/60sec rest)
5. Bench climbers x60sec
[80sec rest] repeat
Week 4: Do Friday’s set – week3; 4 Rounds {2mins bench climbers}
Friday
Circuit: 5 rounds (80sec rest between rounds)
1. Dumbbell lying triceps extension (10reps/60sec rest)
2. Dumbbell Bulgarian split squat (10reps/60sec rest)
3. Underhand barbell row (10reps/60sec rest)
4. Dumbbell swing (same weight=Bulgarian split squat) X60seconds
[80sec rest] repeat
Week 2: 4 Rounds {2mins dumbbell swings: triceps extension weight}
Week 3:
Circuit: 5 rounds (80sec rest between rounds)
1. Dumbbell lying triceps extension (10reps/60sec rest)
2. Dumbbell Bulgarian split squat (10reps/60sec rest)
3. Underhand barbell row (10reps/60sec rest)
4. Barbell stiff-legged deadlift (10reps/60sec rest)
5. Bench climbers x60sec
[80sec rest] repeat
Week 4: Do it on Saturday [Recommended]
1. Dumbbell inclined bench press 10reps x10(60sec rest)
2. Barbell squats 10reps x10(60sec rest)
3. Barbell rows 10reps x10(60sec rest)
{Rest 2-3mins between each 10x10}