WEEK 1 PULL - Deadlift [4X12] - Chest supported touch row [3X12] - Pullovers [3X12] - High pull [3X12] - Chin curls [3XF] => Lying tricep extension [3X12] - Angels and devils [3X12] Finishers - Farmer Carries [3X12] - Shrugs [2X30] - 10min abs - 30 - 40min walk Before bed - Stretching PUSH - Deadlift [3X12 - Flat bench press [4X12] - Pushup of choice [3X12] - Shoulder press [3X12] - Strict lateral raise [3X12] - Upright dip [3X12] =>Waiter curls [3X12] - Rotator cuff External rotation [3X15] Finishers - Farmer Carries - Handstand hold [30-60s] - Facepulls [2X15] - 30 - 40min walk LEGS - Squats [3X12] - Dumbbell Hip thrusts [3X12] - Dumbbell reverse lunge [3X12] - Single leg RDL [3X12] - Standing Dumbbell calf raises Finishers - L Sit hold [3X20s] - Farmer Carries [3X12] - Facepulls [2X15] - Intense Shadow boxing 15min - 10min abs Before bed - Stretching !REST DAY/CORRECTIVES! WEEK 2 PULL - Deadlift [4X12] - Bodyweight row [3X12] - Dumbbell row [3X12] - Tripod row [3X12] - Close grip DB wall curls [3X12] => Lying tricep extension [3X12] - Face pulls [3X12] Finishers - Farmer Carries [3X12] - Shrugs [2X30] - 10min abs - 30 - 40min walk Before bed - Stretching PUSH - Deadlift [3X12 - Chest Dip [3X12] - Overhead press [3 X12] - Underhand bench press [4X12] - Abduction row [3X12] - DB power bomb [3X12] =>curls one at a time [3X12] - Pushup of choice [3XF] Finishers - Farmer Carries - Handstand hold [30-60s] - Facepulls [2X15] - 30 - 40min walk LEGS - Squats [3X12] - Dumbbell Hip thrusts [3X12] - Step ups [3X12] - Single leg RDL [3X12] - seated Dumbbell Calf raises Finishers - L Sit hold [3X20s] - Farmer Carries [3X12] - Facepulls [2X15] - Intense Shadow boxing 15min - 10min abs Before bed - Stretching !REST DAY/CORRECTIVES! WEEK 3 PULL - Deadlift [4X12] - Dead row [3X12] - Pullovers [3X12] - Hip huggers [3X12] - Chin curls [3XF] => Lying tricep extension [3X12] - Angels and devils [3X12] Finishers - Farmer Carries [3X12] - Shrugs [2X30] - 10min abs - 30 - 40min walk Before bed - Stretching PUSH - Deadlift [3X12 - Flat bench press [4XF] - Pylo pushups [3XF] - DB push press [3X12] - cheat lateral raise [3X12] - Upright dip [3X12] =>Waiter curls [3XF] - Rotator cuff External rotation [3X15] Finishers - Farmer Carries - Handstand hold [30-60s] - 10min abs - Facepulls [2X15] - 30 - 40min walk LEGS - Squats [3X12] - Dumbbell Hip thrusts [3X12] - Dumbbell reverse lunge [3X12] - Single leg RDL [3X12] - Standing Dumbbell calf raises [3XF] Finishers - L Sit hold [3X20s] - Farmer Carries [3X12] - Facepulls [2X15] - Intense Shadow boxing 15min Before bed - Stretching !REST DAY/CORRECTIVES! WEEK 4 PULL - Deadlift [4X12] - Bodyweight Row [3X12] - Pullovers [3X12] - High pull [3X12] - Close grip DB wall curls [3X12] => Lying tricep extension [3X12] - Angels and devils [3X12] Finishers - Farmer Carries - Shrugs [2X30] - 10min abs - 30 - 40min walk Before bed - Stretching PUSH - Deadlift [3X12 - Flat bench press [4X12] - Weighted Pushups [3X12] - Shoulder press [3X12] - Strict lateral raise [3X12] - DB power bomb [3X12] =>curls one at a time [3X12] - Rotator cuff External rotation [3X15] Finishers - Farmer Carries - Handstand hold [30-60s] - Facepulls [2X15] - 10 min abs - 30 - 40min walk LEGS - Squats [12X3] - Dumbbell Hip thrusts [12X3] - Dumbbell reverse lunge [12X3] - Single leg RDL [12X3] - Standing Dumbbell calf raises Finishers - L Sit hold [3X20s] - Farmer Carries [3X12] - Facepulls [2X15] - Intense Shadow boxing 15min Before bed - Stretching !REST DAY/CORRECTIVES!