Sunday- upper body pick-up

Abs/Core- no rest between sets

Plank- 60 seconds
Mountain climber- 30 reps
Plank 60 seconds
Crunches on swiss ball- 30 reps
Plank 60 seconds

Upper body

Rotator cuffs with bands- 8 sets
Dumb bell bench press superset with dumbbell flies- 3 sets
Incline dumbbell bench press superset with incline flies- 3 sets
Wide grip rows superset with narrow grip rows- 3 sets
Wide grip pull ups- as many as possible, then straight to wide grip lat pull downs superset with
one arm bent over rows- 4 sets

Seated dips- 100 reps in drop set format (heavy to light)

Finish up with barbell bench press- 100 reps in drop set format

Shoulders, arms and core

Fridays workout

Shoulders, arms and chest recovery:

Military press-3 sets 8-10 reps
Arnold press Superset with
Straight bar curl 3 sets 8-10 reps

Shoulder flies superset with front, side and press 3 sets 8-10
Hammer curls Superset with 
tricep kick back
Eazy bar curl on Bosu ball superset with
Bench dips 3 sets 8-10

Legs/core

Hill sprints- 6 sets (run up steep hill as fast as possible, then walk back down)
Medicine ball side toss
Squat thrust with medicine ball 3 sets 10 reps (this is a squat jump, but at the end of a jump throw a heavy medicine ball as high and as hard as you can)
Kettle ball swing long jumps 3 sets 10 reps (take a kettle ball between your legs. swing it forward and leap forward at the same time)

Chest recovery: 3 sets light bench press then drop set of dips followed by 100 reps. Lean forward to activate chest muscles.

Remember, the idea here is to move quickly with little rest to get aerobic activity engaged too