Sample Workout - 8 Day Cycle

DAY ONE - BACK

3 Sets of 6-10 L-Pull Ups/Chin Ups

3 Sets of 6-10 Renegade Rows (no push up)

DAY TWO - REST OR 45 MINS OF LIGHT CARDIO AND STRETCHING

DAY THREE - LEGS

3 Sets of 10-15 Ball Donkey Kicks

3 Sets of 6-10 Deadlifts

DAY FOUR - REST OR 45 MINS OF LIGHT CARDIO AND STRETCHING

DAY FIVE - CHEST/SHOULDERS

3 super sets of 30 second L-Sits followed by 6-10 dips

3 Sets of 6-10 Clean and Presses

DAY SIX - REST OR 45 MINS OF LIGHT CARDIO AND STRETCHING

DAY SEVEN - LEGS

3 Sets of 10-15 Ball Donkey Kicks

3 Sets of 6-10 Squats

DAY EIGHT - REST OR 45 MINS OF LIGHT CARDIO AND STRETCHING

(Work hard on each set and take up to 2-3mins rest in between).