By Myworkouts
Intermediate (2-3 years) | |
81 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Weight Plate, Decline Bench, 2 x Dumbbell, Suspension (TRX), Incline Bench Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Barbell Bench Press | 4 rounds | 30s | 10s | |
1B.Cable Standing Fly | 4 rounds | 30s | 10s | |
1C.Sprinter Sit up | 4 rounds | 30s | 10s | |
1D.Crunch (arms down) See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Weighted Decline Situp | 4 rounds | 30s | 10s | |
2B.Russian Twist | 4 rounds | 30s | 10s | |
2C.Wide Push Up | 4 rounds | 30s | 10s | |
2D.Floor Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Decline Barbell Bench Press | 4 rounds | 30s | 10s | |
3B.Dumbbell Flyes | 4 rounds | 30s | 10s | |
3C.V-up | 4 rounds | 30s | 10s | |
3D.Crunches See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Suspension Oblique Knee Tucks | 4 rounds | 30s | 10s | |
4B.Flutter Kicks | 4 rounds | 30s | 10s | |
4C.Push-up | 4 rounds | 30s | 10s | |
4D.Dynamic Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Barbell Incline Bench Press | 4 rounds | 30s | 10s | |
5B.Dumbbell Decline Bench Press | 4 rounds | 30s | 10s | |
5C.Bicycle Crunch | 4 rounds | 30s | 10s | |
5D.Plank See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
6A.Dumbbell Side Bend | 4 rounds | 30s | 10s | |
6B.Toe Touchers | 4 rounds | 30s | 10s | |
6C.Offset Push Ups | 4 rounds | 30s | 10s | |
6D.Behind Head Chest Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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