The current AFL program:
Monday (Lower Body) Bulgarian Split Squats (or Reverse Lunges): 4-6, 6-8, 6-8 Romanian Deadlifts: 8-10, 10-12, 12-15 Leg Extensions: 8-10, 10-12, 12-15 Calf Raises: 8-10, 10-12, 12-15 Leaning One Arm DB Shrugs: 3 sets of 10-15 reps (Kino Rep Training)
Friday (Upper Body) Incline Bench Press: 4-6, 6-8, 6-8 Standing Military Press: 6-8, 8-10 Weighted Pullups (or LAT Pulldowns): 6-8, 8-10 Incline Dumbbell Curls: 6-8, 6-8, 6-8 Cable Rope One Arm Pushdowns: 6-8, 8-10, 10-12 Lateral Raises: 15-20, 5-8, 5-8, 5-8 (rest-pause)