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Day 1: Monday | Day 2: Tuesday | Day 3: Wednesday | Day 4: Thursday | Day 5: Friday | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Jump Squat | 4 sets | 10 reps | 120s | |
2. Close-Grip Underhand Lat Pulldown![]() | 4 sets | 6 reps | 120s | |
3. Renegade Row | 3 sets | AMAP reps | 60s | -With Push Ups |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Step-Up![]() | 4 sets | 10 reps | 120s | -Dumbbells Overhead |
2. Dumbbell Floor Press![]() | 4 sets | 6 reps | 120s | |
3. Weighted Chest Dip | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Kettlebell Swing![]() | 4 sets | 10 reps | 120s | |
2. Dumbbell Push Press![]() | 4 sets | 6 reps | 120s | |
3. Plank | 3 sets | AMAP reps | 60s | - Plank With Shoulder Taps |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single Leg Hip Bridge | 4 sets | 10 reps | 120s | -Weighted |
2. Face Pull![]() | 4 sets | 6 reps | 120s | |
3. Weighted Chin-up | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Alternating Jump Lunge | 4 sets | 10 reps | 120s | |
2. Pallof Press | 4 sets | 6 reps | 120s | |
3. Swiss Ball Pike | 3 sets | AMAP reps | 60s |
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