MONDAY

Chest and shoulders, super set. I take 30 sec of rest between sets. Dumbell flat press, super set. military press 5 x 12 to 15 reps of each. Dumbell incline press. super set. lateral raises. 5 x 12 to 15 reps. Incline flyes. super set. upright row wide grip. 5 x 15 to 20 reps. Flat flyes. super set. reverse peck deck. 5 x 15 to 20 reps. Dips. super set. cable lateral raises. 5x max rep for dips and 15 to 20 reps for shoulders. CARDIO. 1 hour on the bike, working on intervals. 20 min of light stretching.

TUESDAY

THAI BOXING. Warm up. 10 min on the bike. 10 min of light stretching. I work on the bag, mixing strikes. Elbows, punches, knees, kicks. I do six 5 min. rounds. Take 1 min of rest between each round. Shadow boxing for 10 min. I practice my knees on the bag for conditioning, I do 1 round of 15 to 20 min NON STOP. 30 min of stretching.

WEDNESDAY

BACK. 30 sec of rest between sets. Pull ups. 5 x max reps. Seated row. 5 x 12 to 15 reps. 1 arm dumbell row. 5 x 12 to 15 reps. Lower back extension. 5 x 15 to 20 reps. Hammer machine. 5 x 12 to 15 reps. Pull ups reverse grip. 5 x max reps. CARDIO. 1 hour on the bike, working on intervals. 20 min of light stretching.

THURSDAY

exact same day as Tuesday

FRIDAY

LEGS, I take 30 sec of rest between sets. Leg press. 5 x 10 to 15 reps. hack squat. 5 x 10 to 15 reps. Leg curl. 5 x 10 to 15 reps. Straight dead lift. 5 x 10 to 15 reps. leg extension. 5 x 20 reps. CALVES, I take 30 sec of rest between sets. Donkey calf raises. 5 x 15 to 20 reps. Seated calf raised. 5 x 20 to 30 reps. CARDIO. 1 hour on the bike, no intervals. 20 min of light stretching.

SATURDAY

ARMS, I alternate biceps and triceps, I take 30 sec of rest. Biceps. Alternate curl. 5 x 12 to 15 reps. Triceps. Push down with bar 5 X 12 to 15 reps. Biceps. reverse curl. 5 x 15 to 20 reps. Triceps. Lying extension. 5 x 15 to 20 reps. Biceps. Preacher curl on the machine. 5 x 15 to 20 reps. Triceps. dips between 2 benches. 5 x max reps. CARDIO. 1 hour on the bike, working on intervals. 20 min of light stretching.

SUNDAY

Rest, because I have to LOL. Julien trains his abs 5 times a week. He does circuit training, he picks 3 different exercises and do 15 to 20 reps of each, doing the circuit for 10 min straight non stop. Example : crunches. 20 reps leg raises. 20 reps side crunches. 20 reps.