Shannon Stubbington

4 - Day/Week
Day 1 – Legs

Barbell Back Squat (Down to Box) – 5 Sets 10-12 Reps
Single Leg Dumbbell Deadlift – 4 Sets 10-12 Reps (Each Leg)
Barbell Hip Thrust – 4 Sets 10-12 Reps Superset with Donkey Kickups
Donkey Kickups (W/Ankle Weights) 4 Sets 20 Reps
Barbell Reverse Lunges – 3 x 12 (each leg)
Dumbbell Standing Calf Raises – 4 x 20
Core:
Weighted Dead Bugs 3 x 15 (Use Dumbbells & Ankle Weights)
Weighted Plank 3 x 1 Min


Day 2 – Shoulder + Arms + Core

Dumbbell Arnold Presses - 4 Sets 12 Reps

Superset the following
Dumbbell Lateral Raises 15 Reps
Frontal Raises 15 Reps
4 Sets

Barbell Upright Row 4 Sets 12 Reps

Barbell Shrugs 4 Sets 20 reps

Dumbbell Biceps Curls + Dumbbell Hammer Curls – 3 sets 12 Reps (each Exercise)
Core:
Knee Raises hanging 3 Sets TF
Crunches 4 Sets 30 Reps
Bicycle Kicks 4 Sets 20 Reps



Day 3 – Legs

Bulgarian Splits Squat 4 Sets 12 Reps
Cable Kickbacks – 3 Sets x 20 Reps (Each Leg)
Donkey Kicks 4 Sets 20 Reps (With Ankle Weights)
Barbell Good Mornings 4 Sets 12 Reps
Core:
Plank Shoulder Touch W/ Weight 3 Sets (20 Touches each arm)
Side Plank W/Hip Dips 4 Sets 20 Hip Dips


Day 4 – Heavy Legs (Unilateral + Athletic)
Bulgarian Split Squat – 4 x 8 each
Front Squat – 4 x 6–8
Step-Ups – 3 x 10 each
BOSU Squats – 3 x 12
Jump Squats – 3 x 8
Core: Ball In and Out or ball Plank 3 x 45 sec | Russian Twists 3 x 20

Day 5 – Chest + Arms
DB Bench Press – 4 x 6–8
Incline DB Press – 4 x 8–10
Cable Fly – 3 x 12
Overhead Tricep Ext + Pushdowns – 3 sets
Push-Ups + Lateral Raises – finisher
Core: Weighted Sit-Ups 3 x 15 | Shoulder Taps 3 x 20

Day 4 Chest/Back/Tricpes

Banded Pullups Wide Grip 4 Sets TF
Bendover Barbell Rows 4 Sets 12 Reps
Incline Barbell 4 Sets 12 Reps
Superset W/
Dumbbell Flyes 4 Sets 20 Reps
Flat Dumbbell Press One arm at a time 4 Sets 12 Reps
Rope Triceps Extension 4 Sets 12 Reps
Super set W
Triceps Bench Dip 4 Sets TF