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Workout Overview
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Crunches ▶ | 3 - 5 sets | 15 - 60 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
| 2. Barbell Squat | 3 - 5 sets | 10 - 30s | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
3. Chest Dips ▶ | 3 - 5 sets | 20 - 50s | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
| 4. Bent Over Barbell Row | 3 - 5 sets | 20 - 40s | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
5. Standing Barbell Military Press (AKA Overhead Press) ▶ | 3 - 5 sets | 15 - 30s | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
6. Seated Alternating Dumbbell Biceps Curl ▶ | 3 - 5 sets | 20 - 50s | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bicycle Crunch | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
| 2. 45 Degree Leg Press | 3 - 5 sets | 15 - 30 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
3. Cable Chest Press ▶ | 3 - 5 sets | 15 - 30 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
| 4. Banded Machine T-Bar Row | 3 - 5 sets | 10 - 50 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
5. Seated Machine Shoulder (Military) Press ▶ | 3 - 5 sets | 15 - 50 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
| 6. Lying Close-Grip Barbell Triceps Extension Behind The Head | 3 - 5 sets | 15 - 40 reps | 30s | No matter how many reps can you do for 60 sec, Just stay inside heart rate zone from120 to 140 bpm |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Ab Crunch Machine | 3 - 5 sets | 25 - 55 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
2. Sled 45 Degree Calf Press ▶ | 3 - 5 sets | 20 - 99 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 3. Cable Chest Press▶ | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 4. Banded Upright Row | 3 - 5 sets | 15 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 5. Seated Machine Shoulder (Military) Press▶ | 3 - 5 sets | 25 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
6. Alternate Seated Hammer Curl ▶ | 3 - 5 sets | 20 - 60 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Rollout | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
2. Standing Alternating Dumbbell Shoulder Press ▶ | 3 - 5 sets | 20 - 40 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
3. Close-Grip Bench Press ▶ | 3 - 5 sets | 20 - 40 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 4. Bent Over Barbell Row | 3 - 5 sets | 15 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 5. Alternate Dumbbell Flys | 3 - 5 sets | 30 - 60 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 6. Alternate Bent Over Dumbbell Kickback | 3 - 5 sets | 30 - 60 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Crunches▶ | 3 - 5 sets | 25 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 2. 1 Leg Pushup | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
3. Lying Decline Cable Chest Press ▶ | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 4. Bent Over Two-Dumbbell Row | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 5. Seated Barbell Military Press | 3 - 5 sets | 20 - 50 reps | 60s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
6. Chin-up ▶ | 3 - 5 sets | 5 - 40 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Decline Bench Knee Raise ▶ | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 2. Bodyweight Jump Squat | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 3. Barbell Bench Press | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
| 4. Wide-Grip Pulldown Behind The Neck | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
5. Seated Behind The Neck Press ▶ | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
6. French Press ▶ | 3 - 5 sets | 20 - 50 reps | 30s | No matter how many raps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm |
Date Created: 12/14/18, 1:22 PM
Last Updated: 9/12/20, 9:39 PM
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