My Weekly Workout

I had the highest SPARQ rating for 1 reason, my hard work. I worked till I couldn't do one more rep or one more sprint. Do this and I guarantee you'll see my results.

Monday:

Bench: 5, 4, 4, 3, 3 ( reps)
Incline Bench: 8, 8, 6, 6
Weighted Pushups: 3x12
Squat: 5x5
Lunge Walks: 3x20
Leg Curls: 4x10
Calf Raises: 3x25
ABS
After: SPEED WORK- 40 YARD DASH

Tuesday:
Dumbbell Shoulder Press: 12, 10, 8, 6
Lateral Raises: 4 x10 supersetted with Front Raises: 4x10
Skullcrushers(Trciep Extensions): 3x12
Pressdowns: 4x10
ABS
Speed: Shuttle

Wednesday:

Power Clean: 5x5
Weighted Box Jumps: 3x10
Deadlifts: 3x10
Snatch: 4x5
Powerball: 4x10
ABS
Speed- Vertical Jump

Thursday:
Barbell Back Rows: 12, 10, 8, 8
Lat Pulldowns: 4x10
One arm dumbbell row: 3x10
ABS

Friday:

Bench: 5, 4, 4, 3, 3 ( reps)
Incline Bench: 8, 8, 6, 6
Weighted Pushups: 3x12
Squat: 5x5
Lunge Walks: 3x20
Leg Curls: 4x10
Calf Raises: 3x25
ABS
After: SPEED WORK- 40 YARD DASH

Saturday:

Power Clean: 5x5
Weighted Box Jumps: 3x10
Deadlifts: 3x10
Dumbbell Shoulder Press: 12, 10, 8, 6
Lateral Raises: 4 x10 supersetted with Front Raises: 4x10
Skullcrushers(Trciep Extensions): 3x12
Pressdowns: 4x10

SPEED: Shuttle

Sunday:

Barbell Back Rows: 12, 10, 8, 8
Lat Pulldowns: 4x10
21s 3 sets
Hammer Curls 3x10
ABS
SPeed: Vertical Jump