Workout for Miller

Core Days (Monday & Wednesday)

Warmup (can be done as a circuit):

Plank: 2 sets: 30 secs
Side Bridge: 2 sets: 30 secs/per side
Oblique V-ups: 2 sets: 20 reps
Back Extensions: 2 sets: 20 reps
Hanging Leg Raises(either Roman chair or Pullup bar): 2 sets: 10 reps

Core Building Lifts:

Scarecrows: 3 sets: 10 reps
Inverted Bench: 3 sets: 12 reps
Luggage Deadlift: 3 sets: 6 reps per side
1 Legged Squats: 3 sets: 12 reps per side
1 Armed Dumbell Bench: 3 sets: 10 reps per side
Woodchoppers: 3 sets: 10 reps per side
Straight-arm pulldown: 3 sets: 10 reps

High Intensity Day (Tuesday)

Try and see how fast you can get this workout done. Can be done as a circuit. Just make sure to use low weights and keep you rest times under 90 secs.

Burpees: 3 sets: 15 reps
Pushup to Chinup: 3 sets: 8 reps
Y-Squats: 3 sets: 15 reps
Dumbell Clean and Press: 3 sets: 25 reps
Upright Row: 3 sets: 12 reps
Diamond Pushups: 3 sets: 10 reps
Tricep Pulldowns: 3 sets: 10 reps
EZ Bar Curls: 3 sets: 10 reps
Leg Curls: 3 sets: 15 reps
Side Bends: 3 sets: 10 reps

Power Day (Friday)

This is the day you get to use heavy weights so make sure get your rest on Thursday and get your protein before this workout and after. Wait till your heartrate goes down between sets and keep challenging your muscles by doing these lifts with your 6-8 rep max.

The Power Lifts:
Squat
Deadlift
Bench
Pullups
Military Press

The Rest:
Lateral Raises
Skullcrushers
Hammer Curls
Decline Crunches