PDB 100 Maintenance

Week 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 10Sets 10Sets 10
SupersetRepsRepsRepsReps
Pull Ups10101010
Bench Dips10101010
Hip Bridge10101010

Week 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 8Sets 10Sets 8Sets 10
SupersetRepsRepsRepsReps
Pull Ups12101210
Bench Dips10101010
Hip Bridge10101010

Week 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 8Sets 10Sets 8
SupersetRepsRepsRepsReps
Pull Ups10121012
Bench Dips10101010
Hip Bridge10101010