PDB 40 Maintenance

Week 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 4Sets 10Sets 4
SupersetRepsRepsRepsReps
Pull Ups410410
Bench Dips10101010
Hip Bridge10101010

Week 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 10Sets 5Sets 10
SupersetRepsRepsRepsReps
Pull Ups8484
Bench Dips10101010
Hip Bridge10101010

Week 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 10Sets 4Sets 10Sets 4
SupersetRepsRepsRepsReps
Pull Ups410410
Bench Dips10101010
Hip Bridge10101010