Squats, Ham curls, Leg extensions, standing calf raises, seated calf raises, hack squats, leg press.Dead lifts
Flat bench dumbbell, incline dumbbell, decline barbell, dumbbell pullovers, flat dumbbell fly, incline dumbbell fly, cable crossovers. (I'm going to alternate barbell and dumbbell for chest presses every two-three sessions)
Wednesday: Heavy bag/Abs
6x 1 min heavy bag sessions, 30 second-1 minute breaks in between, side bends with dumbbells, planks/side planks. Leg raises for abs, incline sit ups, I'll add more as i see fit. Also Going to do some form of cardio for 30 minutes.
Dumbbell press,cable upright row, barbell Head crushers, standing tricep extension, cable tricep extensions, cable tricep push downs, much more to be added.
Friday: Heavy Bag/abs
bent over dumbbell row, t-bar row, lat pull down, seated row. back Stretches in between sets. Tons of bicep shit
I'll begin this religiously in the new year.