Free Workout Schedule

Monday: Upper body: Chest/Back emphasis (heavier day) 

Tuesday: Legs (heavier day)

Conditioning: sprints 

Wednesday: Upper Body (shoulders, arms and back emphasis)

Thursday: Legs (lighter emphasis)

Conditioning: sprints 

Friday: Upper Body: Chest and back emphasis

Saturday; Explosive workout: Power cleans, jump squats, push jerk

Sunday: Rest Day (stretch)

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1)- Make sure you’re lifting correctly but don’t sacrifice your explosive movements. When trying to gain weight we want to obviously build muscle mass, not fat. So in the gym you need to be hitting yo