By Myworkouts
Advanced (3+ years) | |
45 minutes/day | 4 days/week | |
Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body | |
1 x Kettlebell, Suspension (TRX), Loop Bands, Barbell, Vertical Bench, Bodyweight, EZ Bar, Flat Bench, 2 x Dumbbell, Box, 1 x Dumbbell, Smith Machine, 2 x Kettlebell, Handle Resistance Bands, Sliding Disc, Rope Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Preacher Curl Bench, Towel (Large), Incline Bench Show More |
Average Exertion | Average Cardio Intensity |
Description |
Push day for Upper & Lower Muscles.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Kettlebell Goblet Squat | 4 rounds | 30s | 10s | |
1B.Single Kettlebell Halo | 4 rounds | 30s | 10s | |
1C.TRX Triceps Pressdown | 4 rounds | 30s | 10s | |
1D.Chest And Front Of Shoulder Stretch | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Seated Barbell Military Press | 4 rounds | 30s | 10s | |
2B.Barbell Lunge | 4 rounds | 30s | 10s | |
2C.Dead Stop Push Up | 4 rounds | 30s | 10s | |
2D.Standing Elevated Quad Stretch | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.EZ-Bar Skullcrusher | 4 rounds | 30s | 10s | |
3B.Dumbbell Flyes | 4 rounds | 30s | 10s | |
3C.Barbell Hip Thrust with Bench | 4 rounds | 30s | 10s | |
3D.Kneeling Superman See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Dumbbell Alternating Rear Lunge | 4 rounds | 30s | 10s | |
4B.Decline Push-up on Dumbbells | 4 rounds | 30s | 10s | |
4C.Rear Delt Press Up | 4 rounds | 30s | 10s | |
4D.Seated Glute Stretch | 4 rounds | 30s | 10s |
Pull Day for just Upper Muscles.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Renegade Row | 4 rounds | 30s | 10s | |
1B.Standing Hammer Curl | 4 rounds | 30s | 10s | |
1C.Underhand Inverted Row | 4 rounds | 30s | 10s | |
1D.Cat Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Bent Over Kettlebell Row | 4 rounds | 30s | 10s | |
2B.Alternate Hammer Curl | 4 rounds | 30s | 10s | |
2C.Suspension Twisting One Arm Row | 4 rounds | 30s | 10s | |
2D.Kneeling Spine Wave See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Kettlebell Ballistic Row | 4 rounds | 30s | 10s | |
3B.Standing Dumbbell Reverse Curl | 4 rounds | 30s | 10s | |
3C.TRX Scarecrow | 4 rounds | 30s | 10s | |
3D.Floor Lat Stretch See Exercise Notes | 4 rounds | 30s | 10s |
Push day for just Upper Muscles.
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Dumbbell Bench Press | 4 rounds | 30s | 10s | |
1B.Standing Dumbbell Y-raise | 4 rounds | 30s | 10s | |
1C.Resistance Band Tricep Kickback | 4 rounds | 30s | 10s | |
1D.Static Pectorals Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Dumbbell Push Press | 4 rounds | 30s | 10s | |
2B.Standing Dumbbell Triceps Extension | 4 rounds | 30s | 10s | |
2C.Push Up with Knee Drive | 4 rounds | 30s | 10s | |
2D.Prone Snow Angel See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Straight Bar Tricep Extension | 4 rounds | 30s | 10s | |
3B.Flat Bench Cable Flyes | 4 rounds | 30s | 10s | |
3C.Pike Push-up to Shoulder Taps | 4 rounds | 30s | 10s | |
3D.Shoulder Stretch (Cross Body) See Exercise Notes | 4 rounds | 30s | 10s |
Pull day Upper & Lower Body
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Explosive Kettlebell Deadlift | 4 rounds | 30s | 10s | |
1B.EZ-Bar Preacher Curl | 4 rounds | 30s | 10s | |
1C.Resistance Band Bicep Curl | 4 rounds | 30s | 10s | |
1D.Towel Scapular Pulldown See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Kettlebell Duel Hold Row | 4 rounds | 30s | 10s | |
2B.Dumbbell Straight-Leg Deadlift | 4 rounds | 30s | 10s | |
2C.Inverted Row with TRX | 4 rounds | 30s | 10s | |
2D.Standing Behind-the-Back Bicep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Cable Straight-back Stiff-leg Deadlift | 4 rounds | 30s | 10s | |
3B.Alternating Incline Dumbbell Biceps Curl | 4 rounds | 30s | 10s | |
3C.TRX Face Pull to Row | 4 rounds | 30s | 10s | |
3D.Back (Lower) Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Barbell Underhand Bent-over Row | 4 rounds | 30s | 10s | |
4B.Double Kettlebell Clean | 4 rounds | 30s | 10s | |
4C.Seated Dumbbell Inner Biceps Curl | 4 rounds | 30s | 10s | |
4D.Cobra to Pike See Exercise Notes | 4 rounds | 30s | 10s |
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