MY One Month Work Out Plan

Week 1

DAY 1 Week 1&3 UPPER

Arnorld 2×35

Barbell curl 2×40

5 min cardio warmup

Flat Barbell Bench Press 3×20 rest 90-180

Dumbbell Row 3×30 rest 60-90

Seated Dumbbell Arnold Press 3×35 rest 60-90

Cable Fly (Perform 1 giant set comprised of 5 drop sets) 5 AMRAP

Triceps Push down 3×40 rest 30s

Barbell Curl 3×40

Finisher Circuit:

1.) Bodyweight Push-ups 2.) Lateral Raises 3.) Rear-Delt Raise

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets 3×5 AMRAP

DAY 2 Week 1&3 LOWER

5 min cardio warm up

Barbell Back Squat 3×20 rest 90-180

Romanian Deadlifts 3×30 rest 60-90

Leg press 3×35 rest 60-90

Leg Extensions (Perform 1 giant set comprised of 5 drop sets) 5xAMRAP

Leg Curls 3×40 rest 30

Hanging Leg Raises 4xAMRAP rest 60-90

Finisher Circuit:1.) Bodyweight Squats 2.) Bodyweight Lunges 3.) Bodyweight Calf RaisesPerform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets 3×5 AMRAP

DAY 3 Weeks 1&3 LOW INTENSITY

STEADY STATE (LISS) & ABS & WEAK POINTS

7pm-7:50

6 miles cycle 33mins

30-90 mins cardio

1-2 isolation exercises to target lagging muscles

Exercise 1 50×5

If 2 exercises 30×3

1-2 ab workouts

Exercise 1 50×5

Is 2 exercise 30×3

DAY 4 Weeks 1&3 UPPER

2mile cycle

5 min cardio warm up

Seated Overhead Press 3×20 rest 90-180

Wide Grip Lat Pull Down 3×30 rest 60-90

Incline Dumbell Bench Press 3×35 rest 60-90

Barbell Row 3×35 rest 60-90

Rear Dear Fly (Perform 1 giant set comprised of 5 drop sets) 5xAMRAP

Overhead Tricep Extension 3×40 rest 30

Finisher Circuit

1.) Bodyweight Bench Dips 2.) Dumbbell Bicep Curls 3.) Dumbbell Front Raises

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets

3×5 AMRAP

DAY 5 Weeks 1&3 LOWER

Lunge no weight

Outer/inner thigh machines 3×25

Rope crunch 20

No circuit

Squat 2×30

5 min cardio warmup

Deadlifts 3×30 rest 90-180

Hack Squat Machine 3×30 rest 60-90

Dumbbell Lunges 3×35 rest 60-90

Glute Ham Raises 3×35 rest 60-90

Seated/Standing Calf Raises 5xAMRAP

Rope Crunches 4×40 rest 60-90

Finisher Circuit

1.) Bodyweight Jump Squats 2.) Bodyweight Step-Ups 3.) Bodyweight Hip Thrusts

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets

3×5 AMRAP

2 miles run/cycle

DAY 6 Weeks 1&3 HIGH INTENSITY

INTERVAL TRAINING (HIIT) WEAK POINT & ABS

Elliptical 10 uphill treadmill 10 cycling 4miles

Squats

Love handle abs

Sprints, Cycling, Jump Rope, Battle Ropes, Weight Sled Pushes and Drags 5-10 rounds 1:3all out to active recovery ratio (15secs all out-45secs active recovery)

1-2 Isolation Workouts to target lagging muscle groups.

If performing 1 exercise 50×5 if 2, 3×30

DAY 7 Weeks 1&3 REST

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Week 2

DAY 1 Weeks 2&4 UPPER

5min cardio warmup

Incline Bench Press 3×20 rest 90-180

Chest Supported Row 3×30 rest 60-90

Seated Back Neck Press 3×35 rest 60-90

Incline Dumbbell Fly 5xAMRAP

SkullCrusher 4×40 rest 30

Dumbbell Curl 3×40

Finisher Circuit

1.) Lateral Raises 2.) Bodyweight Push-ups 3.) Rear-Delt Raises

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets 3-5xAMRAP

DAY 2 Weeks 2&4 LOWER

No hack squat

Inner/outer thigh

50 sit ups w ball

3 mike cycle

No circuit

5min cardio warm up

Barbell Front Squat 3×20 rest 90-180

Good Morning 3×30 rest 60-90

Machine Hack Squat 3×35 rest 60-90

Leg Curls 5xAMRAP

Leg Extensions 3×40 rest 30

Ab Wheel RollOuts 4xAMRAP rest 60-90

Finisher Circuit

1.) Bodyweight Jump Lunges 2.) Bodyweight Jump Squats 3.) Bodyweight Calf Raises

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets

2mile cycle/run

DAY 3 Weeks 2&4 LIIT CARDIO, WEAK POINT, ABS

20stairmaster

1mile elliptical

2mile cycle

500m Row

Back/abs

30-90 Walking Jogging, Cycling, Stairmaster

1-/ isolation exercises to target lagging myscle groups 1. 5×50 or 2. 3×30

Abs 1. 5×50 or 3×30

DAY 4 Weeks 2&4 UPPER

Close grip bench 3×15

No shrugs

Bicep curl 3×15

1 mile cardio warmup

2mile cycle

Standing Overhead Press 3×20 rest 90-180

Close grip lat pull down 3×30 rest 60-90

Close grip bench press 3×35 rest 60-90

Shrugs 3×35 rest 60-99

Lateral Raises 5xAMRAP

Cable FacePulls 3×40 rest 30

Finisher Circuit

1.) Dumbbell Bicep Curls 2.) Dumbbell Front Raises 3.) Bodyweight Bench Dips

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between sets 3-5xAMRAP

2miles run/cycle

DAY 5 Weeks 2&4 LOWER

.80mile warm up elliptical

Gobble squats

5min cardio warmup

Deadlifts 3×30 rest 90-180

Goblet Squat 3×30 rest 60-90

Stiff ledges deadlift 3×35 rest 60-90

Barbell lunges 3×35 rest 60-90

Seated/standing calf raises 5xAMRAP

Weighted Decline Crunches 4×40 rest 60-90

Finisher Circuit

1.) Bodyweight Step-Ups 2.) Bodyweight Hip Thrusts 3.) Bodyweight Jump Squats

Perform 3 to 5 rounds. No rest between exercises but 90-180s rest between set

DAY 6 Weeks 2&4 HIIT, WEAK POINT, ABS

5min cardio warmup

HIIT Exercises – Sprints, Cycling, Jump Rope, Box Jumps, Battle Ropes, Weight Sled Pushes & Drags. Perform 5-10 rounds with a 1:3 all-out to active recovery ratio (e.g. 15 seconds all-out and 45 seconds active recovery).

1-2 Isolation Exercises to Target Lagging Muscle Groups. If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+ exercises, aim for 30 reps in 3 sets.

1-2 Abdominal Exercises. If performing 1 exercise, aim for 50 reps in 5 sets. If performing 2+

DAY 7 Weeks 2&4 REST