Tom Hardy's Workout

Monday	Sets
·         Incline Barbell Bench Press	2 x 5-8
·         Dumbbell Floor Press	2 x 5-8
·         Modified Arching Pull Up	AMAP
·         Partial Deadlift	2 x 5-8
·         Floor Clean and Push Press	2 x 5-8
·         Dumbbell Lateral Raise	2 x 10-15
·         Floor Crunch	4 x 10-20

Tuesday	Sets
·         Dumbbell Calf Raise - Run The Rack	2x3 by Rack
·         Full-Range Squat	5-10
·         Walking Lunge	2 Lengths
·         Modified Hamstring Raise	2 x AMAP
·         Seated Barbell Curl	2 x 5-8
·         Dips	2 x 5-8
·         Hanging Leg Raise	4 x 10-20

Thursday	Sets
·         Barbell Bench Press	2 x 8-12
·         Feet Elevated 3 Point Push Up	2 x AMAP
·         Side to Side Pull Up	2 x AMAP
·         T Bar or Barbell Row	2 x 8-12
·         Double Plate Raise	2 x 8-12
·         Wide Grip Upright Row	2 x 8-12
·         Incline Sit Up	4 x 10-20

Friday	Sets
·         Seated Calf Raise	2 x 10-15
·         1 1/2 rep Front Squat	2 x 8-12
·         Single Leg Press	2 x 8-12
·         Romanian Deadlift	2 x 8-12
·         Standing Dumbbell Curl	2 x 8-12
·         Decline Close Grip Triceps Press	2 x 8-12
·         Lying Leg Raise	4 x 10-20