Minden, NV — Monday: Chest, Shoulders, Triceps, Abs 1) Body Build a) Barbell Bench Press: 5 sets x 5 reps b) Overhead Barbell Press: 3 sets x 8-10 reps c) Incline Dumbbell Press: 3 sets x 8-10 reps d) Lying Dumbbell Triceps Extension: 3 sets x 20 reps e) Cable Triceps Pressdown: 3 sets x 20 reps f) Weighted Decline Sit-up: 3 sets x 20 reps g) Hanging Leg/knee raise: 3 sets x 10-15 reps h) Plank: 3 sets x 60 sec 2) Cardio a) 30 Min Shot Series High Intensity Tuesday: Lower Body Plyometrics and High-Intensity Cardio 1) Lower Body Plyometrics Workout a) Squat Jumps: 3 sets of 5-10 reps. b) Side to Side Lateral Hop: 3 sets of 5-10 reps (each side) c) Standing Long Jump: 3-5 jumps 2) High-Intensity Cardio a) Light jog for 5 minutes b) 5 x 50-yard sprints (Rest 2-3 minutes between sprints) c) Light jog for 5 minutes Wednesday: Back, Biceps, Forearms, Traps, Abs 1) Body Build a) Deadlifts: 5 sets x 5 reps b) Barbell Row: 3 sets x 8-10 reps c) Pull-Up: 3 sets to failure d) Barbell Curl: 3 sets x 8-10 reps e) E-Z Bar Reverse Curl: 3 sets x 8-10 reps f) Barbell Shrug: 3 sets x 8-10 reps g) Bicycle Crunch: 3 sets x 20 reps (each side) h) Lying Leg Lifts: 3 sets x 10-15 reps i) Side Plank: 3 sets x 45-60 sec holds 2) Cardio a) 30 Min Shot Series High Intensity Thursday: Upper body plyometrics and High-Intensity Cardio 1) Upper Body Plyometrics Workout a) Plyometric Pushup: 3 sets of 5-10 reps. Perform a push-up but explode up so your hands come off the ground. b) Overhead Throw: 3 sets of 5-10 reps. Using a medicine ball, stand about 10 feet in front of a wall. Pull the medicine ball over your head and forcefully throw it into the wall and catch it on the rebound. c) Medicine ball slam: 3 sets of 5-10 reps. Using a medicine ball thrown the ball onto the ground as forcefully as possible. d) Squat throws: 3 sets of 5-10 reps. Holding a medicine ball, squat down, and throw the ball into the air as you come up. 2) High-Intensity Cardio a) Light jog for 5 minutes b) 5 x 50-yard sprints (Rest 2-3 minutes in between sprints) c) Light jog for 5 minutes Friday: Legs, Calves 1. Barbell Squat: 5 sets x 5 reps 2. Leg Press: 3 sets x 8-10 reps 3. Walking Dumbbell Lunge: 3 sets x 8-10 reps (each leg) 4. Seated or Lying Leg Curl: 3 sets x 10-12 reps 5. Standing Dumbbell Calf Raise: 2 sets x 20 reps