3x1min back bridges


phase 2/ weeks 4+ drop sets


A1) deadlifts 5×6 + 50% drop sets

B1) Leg curls 4×8 + Drop sets

B2) DB press 4X8 + Drop Sets

C1) BB Press/shoulder drop sets 4×10

D1) Lat Raises 3×10

D2) Bent over raises 3×10

Leg lifts 5×12 + 5×15 decline situps + 5×6 pull ups + 5×6 dips

Hang leg raises 3×12 + Incline med ball pushups 5×10 + mountain climbers 5x60sec+ 3×15 twist ups

BIKE 30min + Bike 30min

STRETCHING 25min 4×12 spiderman pushups 3x1min flutter kicks



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