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The Last Jedi Workout Program

By Myworkouts

Experience
Advanced (3+ years)
Time
23 minutes/day | 6 days/week
Good for
Tone Body, Build Muscle, Athletic Performance
Equipment
Barbell, Triangle Lat/Low Row Attachment, Landmine, 2 x Dumbbell, Flat Bench, Bodyweight, Squat Rack, EZ Bar, Preacher Curl Bench, 1 x Kettlebell, Pull up bar, Loop Bands
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Strength Focus

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Barbell Deadlift▶
1. Barbell Deadlift
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
T-Bar Row with Handle▶
2. T-Bar Row with Handle
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Lateral Raise▶
3. Seated Lateral Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single Arm Landmine Push Press▶
4. Single Arm Landmine Push Press
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up▶
5. Push-up
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl▶
6. Barbell Biceps Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Athletic Focus

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Circuit
Plank▶
1. Plank
3 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches▶
1. Crunches
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch▶
1. Bicycle Crunch
3 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
Show Alternative Exercises
Alternate Heel Touchers▶
1. Alternate Heel Touchers
3 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
Show Alternative Exercises
Lying Floor Leg Raise▶
1. Lying Floor Leg Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Wednesday - Strength Focus

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Barbell Back Squat▶
1. Barbell Back Squat
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
2. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row▶
3. Bent Over Barbell Row
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
4. Dumbbell Lateral Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Walking Lunge▶
5. Barbell Walking Lunge
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ Bar Spider Curl▶
6. EZ Bar Spider Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Athletic Focus

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Circuit
Plank▶
1. Plank
3 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches▶
1. Crunches
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch▶
1. Bicycle Crunch
3 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
Show Alternative Exercises
Alternate Heel Touchers▶
1. Alternate Heel Touchers
3 sets, 10 reps, (rest 60s)
Each leg
Time between exercises: 60s
Show Alternative Exercises
Lying Floor Leg Raise▶
1. Lying Floor Leg Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Strength Focus

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Dumbbell Lunges▶
1. Dumbbell Lunges
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Clean and Press▶
2. Dumbbell Clean and Press
3 sets, 8 reps, (rest 60s)
Each side
Time between exercises: 60s
Show Alternative Exercises
Barbell Side Lunge▶
3. Barbell Side Lunge
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift▶
4. Stiff-Legged Dumbbell Deadlift
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press▶
5. Dumbbell Bench Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lying Triceps Extension▶
6. Dumbbell Lying Triceps Extension
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Saturday - Athletic Focus

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Kettlebell Turkish Get-Up (Lunge style)▶
1. Kettlebell Turkish Get-Up (Lunge style)
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bodyweight Jump Squat▶
2. Bodyweight Jump Squat
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up▶
2. Push-up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up▶
2. Pull-up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)▶
2. Butt Lift (Bridge)
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Band Pull Apart▶
2. Band Pull Apart
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 18:32:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 18:32:01 GMT+0000 (Coordinated Universal Time)

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