Exercise | Sets | Reps | Rest |
Incline DB Curls | 4 | 15 | 60 s |
Bench Dips | 4 | 15 | 60 s |
Cable Tri Push Downs Bar | 4 | 15 | 60 s |
Cable Hammer Curl | 4 | 15 | 60 s |
Single Cross Body Cable Curl | 4 | 15 | 60 s |
Single Cross Body Cable Tri Ext | 4 | 15 | 60 s |
Military Push Ups | 4 | 15 | 60 s |
Exercise | Sets | Reps | Rest |
Flat Close Grip Bench Press | 4 | 12 | — |
Push Ups | — | 20 | 60 s |
Incline Bench Press | 4 | 12 | — |
Push Ups | — | 20 | 60 s |
Flat Bench Press | 4 | 12 | — |
Push Ups | — | 20 | 60 s |
Incline DB Flies | 4 | 12 | 60 s |
SS Cable Press – Low, Plate Raises | 4 | 12 | 60 s |
Single Angle Press | 4 | 12 | — |
Push Ups | — | 20 | 60s |
Exercise | Sets | Reps | Rest |
Single DB Front, Side, Side Bent Over | 4 | 12 | 60-90 s |
Standing Barbell Raises use the same weight but try for 10 | — | 20 | 60 s |
Seated Side Raises increase your weights | 4 | 12 | 60 s |
Reverse Incline Flies use the same weight but try for 12 | — | 20 | 60 s |
SS Barbell Front Raises Upright Rows | 4 | 12 | 60 s |
Repeat one set for all the above, no break (no cheating) I can see you!
Exercise | Sets | Reps | Rest |
Close Grip Pull Ups | 4 | 8 | 60 s |
Hexbar Deadlift 5lb increcements | 4 | 6 | 60 s |
Barbell Row you can drop weight just a tiny bit if necessary | 4 | 12 | 60 s |
Wide Grip Pull Ups | 4 | 8 | 60 s |
One Arm DB Rows | 4 | 10 | 60 s |
Back Extensions Weighted hold tension as the top after each 5 rep count | 4 | 15 | 60 s |
Straight Bar Press Downs | 4 | 10 | 60 s |
Exercise | Sets | Reps | Rest |
Squats increase your weights | 4 | 10 | 60 s |
Leg Extensions single leg | 4 | 12 | 60 s |
Sumo Squats Db | 4 | 20 | 60 s |
Reverse Lunges | 4 | 15 | 60 s |
Straight Leg Deadlifts Feet Together increase the weight | 4 | 15 | 60 s |
Supine Leg Presses Smith Machine alternate legs 2x in 1 set | 4 | 10 | 60 s |
Standing Cable Kickbacks | 4 | 15 | 60 s |
Seated Calf Raises after finishing, stand and do 20 body weight calf raise on each leg (remember to squeeze at the top) | 4 | 15 | 60 s |
Exercise | Sets | Reps | Rest |
Squat & Shoulder Press (Superset) increase the weight a bit more if you do 12 Plank | 4 | 9-12 + 1min | 90s |
Leg Curls & Leg Ext. (Superset) Pull Ups | 4 | 9-12 | 90s |
Run a Circuit with all the exercises | — | — | — |
Cardio: Steady state cardio 15-20 min, heart rate should be 147-165
Exercise | Sets | Reps | Rest |
Leg Curls & Leg Ext. (Superset) Bicep Curls | 4 | 9-12 | 90s |
Stationary Lunges & Barbell Row (Superset) Leg Raises | 4 | 9-12 | 90s |
Run a Circuit with all the exercises | — | — | — |
Cardio: Interval Cardio 15-20 min,
Use 2 equipment, bicycle & treadmill,
1 min as fast as you can followed by 90s rest
Change equipment after 8.5 min
by then you should have completed at least 4 fast and rested 3 times
Exercise | Sets | Reps | Rest |
Dead Lifts increase the weight a bit more if you do 10 Mountain Climbers Forward & Side | 4 | 10 + 40 15/side | 90s |
Pull Downs & Tricep Ext. (Superset) Glute Brides (on the heels) | 4 | 11-14 | 90s |
Run a Circuit with all the exercises | — | — | — |
Cardio: Steady Sate Cardio 15-20 min
heart rate should be 147-165
Exercise | Sets | Reps | Rest |
Squat (alternate front & back) increase the weight a bit more if you do 12 | 4 | 9-12 | 90s |
Stationary Lunge & Leg Curls double up 2x/side for each 10 reps, use a weight that exhaust after 1st 10 | 4 | 12/leg [lunges] | 90s |
Box Jumps double up 2x/side for each 10 reps, use a weight that exhaust after 1st 10 | 4 | 20[box jumps] | 90s |
Calf Raise | 4 | 20 | — |
Cardio: Run on the treadmill for 15-20 min, run as hard as you can for the last 5 min
Exercise | Sets | Reps | Rest |
Incline Bench Press & Pull Downs increase the weight a bit more if you do 12 | 4 | 12 | 90s |
Flat Bench Press & Barbell Row increase the weight a bit more if you do 12 | 4 | 12 | 90s |
Pull Up & Push Ups min 20 push ups till exhaustion then 10s and hit 5 more & 10 pull ups | 4 | 20[push ups] | 90s |
T-Bar Rows & Chest Flies increase the weight a bit more if you do 12 | 4 | 12 | — |
Back Ext. increase the weight a bit more if you do 12 | 4 | 12 | 60s |