Strength And Conditioning Workout Chart

Monday 

1. Front Squat : 5 Rep * 5 Set
2. Deadlift: 5 Rep * 5 set
3. Kettle Bell Swing: 20 Rep
4. Slege Pull: 5 Set
5. Plank: 1 Mini                                                               

                                      

Tuesday

1. D/B Press: 12 Rep * 5 Sets
2. Incline D/B Press: 12 Rep * 5 Sets
3. Shoulder Press: 12 Rep * 5 Sets
4. Side+Front lateral: 12 Rep * 5 Sets
5. Trap Bar Farmerswalk: 5 Sets
6. Triceps Press Down: 12 Rep * 5 Sets 

                         

Wednesday

1. Animal Walk: 1 Rep * 5 Sets 
2. Frog Jump: 5 Sets
3. Tyre Jump: 20 Sets
4. Inch Worm: 12 Rep * 5 Sets 
5. Slege Hammer: 10 + 10 

Thursday

1. Dead Lift: 5 Rep * 5 Sets
2. Lat Puldown: 12 rep * 5 Sets
3. Superman Rows: 12 Rep * 5 Sets
4. Bear Hug: 1 Rep * 5 Sets
5. Hyper Extension: 12 Rep * 5 Set 

                             

Friday

1. Squat: 5 Rep * 5 Set
2. Leg Extension: 12 Rep * 5 Set
3. Step Up: 10 Rep * 5 Set
4. Lunges: 1 Rep * 5 Set

                                             Rest 1 to 2 Mini