3 SETS
Incline Walk: 5 minutes on 15% incline
Run: 10 minutes on 0%
Incline Walk: 5 minutes on 15% incline
TIME FRAME TRAINING
Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes
Weighted Bicycle Crunches: Max Reps in 1 minute
Stiff Leg Deadlifts: Max Reps in 3 minutes
Supermans: Max Reps in 2 minutes
INCLINE WALK
5 minutes on 15% incline
INCLINE WALK
5 minutes on 10% incline
RUN
10 minutes on 0%
TIME FRAME TRAINING: 3 MINUTES
Push-ups: Max Reps
TIME FRAME TRAINING: 3 MINUTES
Pull-ups: Max Reps (if available)
OR Pulldowns with 50-70% bodyweight on machine weight
REP PROGRESSION: 3 SETS
2-Way DB Bench Press: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Regular & palms facing
100 REP EXPLOSION
1-Arm Rows: 100 reps per arm
Rule is you can’t switch to other arm till 100 reps is done, and you can’t put it down
INCLINE WALK
5 minutes on 15% incline
INCLINE WALK
5 minutes on 10% incline
RUN
10 minutes on 0%
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes
Supermans: Max Reps in 3 minutes
RUN
2 miles
TIME FRAME TRAINING – 3 MINUTES
Military Press: Max Reps
TIME FRAME TRAINING – 3 MINUTES
Bicep Curls: Max Reps
TIME FRAME TRAINING – 3 MINUTES
Pushdowns or DB Skullcrushers: Max Reps
4-WAY 20’s: 2-3 SETS
Regular Curls – Elbows Out + Regular Curls + Hammer Curls – Elbows Out + Hammer Curls
4-WAY 20’s: 2-3 SETS
DB Skullcrushers – To the Nose + DB Rollbacks + Elbows Out Press + Elbows Out Neck Press
REP PROGRESSION: 3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Lateral Raise & Frontal Raise
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes
Supermans: Max Reps in 3 minutes
6 TOTAL SETS
Incline Walk: 5 minutes on 15% incline
Run: 5 minutes on 0%
TIME FRAME TRAINING
Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes
Weighted Bicycle Crunches: Max Reps in 1 minute
Stiff Leg Deadlifts: Max Reps in 3 minutes
Supermans: Max Reps in 2 minutes
RUN
1 mile
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest for 10 sets
Incline Bench Press: 10 reps
Double Arm Rows: 10 reps
3-WAY 20’s: 3 SETS
DB Bench Press + DB Chest Fly + Push-ups
BASIC HIGH VOLUME SUPERSET: 3 SETS
Dumbbell Pullovers: 30 reps
Band Flys: 30 reps
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes
Supermans: Max Reps in 3 minutes
RUN
1 mile
TIME FRAME TRAINING
Abs & Low Back
Weighted Crunches: Max Reps in 3 minutes
Weighted Bicycle Crunches: Max Reps in 1 minute
Stiff Leg Deadlifts: Max Reps in 3 minutes
Supermans: Max Reps in 2 minutes
GERMAN VOLUME TRAINING
Superset 10-20 reps of both exercises, then 10 seconds rest for 10 sets
DB Bicep Curls: 10-20 reps
DB Rollbacks: 10-20 reps
REP PROGRESSION: 3 SETS
2-Way Rep Progression: 1-1-1 2-2-2 3-3-3 to 5/6 reps
Arnold Press
Military Press
HIGH REP 5 SET SUPERSET
Lateral Raises: 20 reps
Frontal Raises: 20 reps
TIME FRAME TRAINING: 2 MINUTES
Bodyweight Skullcrushers: Max Reps
TIME FRAME TRAINING: 2 MINUTES
Band Pushdowns or Band Dips: Max Reps
CORE: TIME FRAME TRAINING
Weighted Crunches: Max Reps in 3 minutes
Supermans: Max Reps in 3 minutes