Don't forget to take your 'before' picture so you can record your progress.
Session One
Exercise Sets Reps Superset 1 (120 sec rest after each superset): A1) back squat 4 10 A2) strict press 4 10 Monster set (60 sec rest after each superset): B1) dumbbell walking lunge 4 16 B2) dumbbell bench press 4 8 B3) barbell roll outs 4 12 C) strict dips (as fast as possible) 1 50 D) row (rest 90 sec after each set) 5 500m Session Two Exercise Sets Reps Superset 1 (120 sec rest after each superset): A1) deadlift 4 10 A2) close grip bench press 4 10 Monster set (60 sec rest after each superset): B1) weighted hip lift 4 8 B2) db prone row 4 8 B3) toe to bar 4 12 C) strict barbell curls (afap) 1 75 Finisher D1) strict press-ups 1 100 D2) 20cal bike (every break) Session Three Exercise Sets Reps Superset 1 (120 sec rest after each superset): A1) barbell push press 4 10 A2) barbell split squat 4 10 Monster set (60 sec rest after each superset): B1) kettle bell swings 4 16 B2) dumbbell press 4 8 B3) renegade rows 4 8 C) farmers walk @ 1/5 bw each hand 3 40m Finisher D1) barbell thruster @40kg 3 21-15-9 D2) over bar burpees 3 21-15-9 Session Four Exercise Sets Reps Superset 1 (120 sec rest after each superset): A1) strict chins 4 10 A2) barbell rdl 4 10 Monster set (60 sec rest after each superset): B1) single arm dumbbell floor press 4 8 B2) step ups 4 16 B3) face pulls 4 20 C) ab mat sit ups 1 100 Finisher D1) air squats 1 50 D2) medicine ball slams 1 40 D3) kettlebell swings 1 30 D4) press-ups 1 20 D5) barbell jump overs 1 10 
