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
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