Exercise Routine

I have been doing a 3 day a week exercise routine. The routine mostly focuses on core and endurance strength. I have listed the routine in detail below. Monday is a circuit day. Wednesday focuses mostly on pulling muscle groups. Friday focuses mostly on pushing muscle groups. I am currently on my 4th and final week of this routine. Each week my technique and endurance have improved. Generally, each week I was able to either lift more weight or fail at a higher rep count. After the end of this week, I will take a rest week and have a new routine. I am not certain what the new routine will be composed of, but I am thinking it will have more of a hypertrophy focus. I will post it as soon as I have it figured out.

Monday

Exercise	Rest	Reps	Tempo	Sets
Squats DB	Circuit	10-15	slow	2-4
Push Ups	Circuit	10-15	slow	2-4
Med Ball Chest pass on Knees	Circuit	10-15	slow	2-4
Push Ups	Circuit	10-15	slow	2-4
Kneeling Shoulder Press	Circuit	10-15	slow	2-4
Sit Ups	Circuit	10-15	slow	2-4
Lateral Raises	Circuit	10-15	slow	2-4
Sit Ups	2-3 min	10-15	slow	2-4
Ju Jitsu Sit Ups	1-2 min	25+	moderate	2-4

Wednesday

Exercise	Rest	Reps	Tempo	Sets
Waling Lunges DB	60 to 90 sec	10-15	1-1-1	3
Lat Pull	60 to 90 sec	10-15	slow	3
1 Arm Cable Row	60 to 90 sec	10-15	slow	3
Anterior Serratus	60 to 90 sec	10-15	slow	3
21's	90 sec	7-7-7	slow	3
T Y	60 to 90 sec	10-12	slow	3
Jack Knives	60 to 90 sec	15-25	slow	3
Prone Cobra	60 to 90 sec	30-90 sec	isometric	1-2

Friday

Exercise	Rest	Reps	Tempo	Sets
One Leg Squats	60 to 90 sec	10-15	slow	3
1 Arm Snatch	60 to 90 sec	10	fast	3
Bent Over Row	60 to 90 sec	10-15	slow w/ pause	3
Spider Crawl w/ push ups	90 sec	10-15	slow	3
Tricep Snap Down	90 sec	7-7-7	slow	3
Buddy Upright Row	60 to 90 sec	pyramid up to 7	slow	3
Trunk Rotations	60 to 90 sec	10-12	moderate	3
Neck Bridges	90 sec	30-90 sec	moderate	1-2