Day 1:
Squat - 5x5 (5 sets of 5 reps)
Bench - Press 3x10
Pull-Ups - 3x10 (If you can't do 10 pull-ups do 3 sets of as many as you can)
Dumbbell or Barbell Rows - 3x10
Hamstring Exercise of Choice - 3x10 (Unless Deadlifts - 1x5)
Day 2:
Rest/Aerobic conditioning (No sprints, do biking or something less intensive on joints)
Day 3:
Bench Press - 5x5
Squat - 3x10
Pull-Ups - 3x10
Dumbbell or Barbell Overhead Press - 3x10
Hamstring Curls - 3x10
Day 4:
Rest/Conditioning (Can include sprinting, jumping, etc.)
Day 5:
Squat - 5x5
Bench Press - 3x10
Pull-Ups - 3x10
Dumbbell or Barbell Rows - 3x10
Hamstring Exercise of Choice - 3x10 (Unless Deadlifts - 1x5)
Remember these exercises are to help you get in shape. If you have not workout in a while please do less than what believe you can do. DO NOT go ham and try to outweigh someone on these workouts, we don't want any injuries.
If you have any questions about the exercises ask AJ or Jared before you lift!
