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Day 1 Superset 2/3 4/5 6/7
Day 2 Superset 4/5 6/7
Day 4 Superset 1/2 3/4 5/6
Day 5 Interval Cardio sprint 70%-80% speed of your max 30 seconds, Jogging or Walking 1-2 minits any varieties 10 sets the same in swimming
Barbell Power Clean and Press
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5x5 reps |
rest: 90s
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Dumbbell Two Arm Rear Dealt RaiseRow in Hyperextensions Bench
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4x10 reps |
rest: 30s
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Dumbbell Shoulder Press
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3x10 reps |
rest: 120s
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Dumbbell Incline Hammer Curls
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3x10 reps |
rest: 60s
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Weighted Tricep Dips
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3x10 reps |
rest: 60s
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Barbell Spider Curl
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3x10 reps |
rest: 60s
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EZ Bar Decline Triceps Extension
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3x10 reps |
rest: 60s
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Air Bike
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3x20 reps |
rest: 30s
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Barbell Full Squat
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5x20,15,10,7,5 reps |
rest: 180s
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Barbell Snatch Deadlift
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5x20,15,10,7,5 reps |
rest: 180s
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Cable Crunch
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3x10 reps |
rest: 30s
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Knee Hip Raise On Parallel Bars
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3x10 reps |
rest: 30s
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Smith Machine Calf Raise
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2x15 reps |
rest: 10s
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Seated Calf Raise
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2x15 reps |
rest: 30s
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Weighted Pull Ups
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4x10 reps |
rest: 90s
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Barbell Incline Bench Press
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4x10 reps |
rest: 90s
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Dumbbell One Arm Row
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4x10 reps |
rest: 90s
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Dumbbell Bench Press
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4x10 reps |
rest: 90s
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Cable Straight Arm Push Down
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2x10 reps |
rest: 60s
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Cable Inner Chest Press
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2x10 reps |
rest: 60s
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Jump Rope
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3x7 reps |
rest: 5s
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Air Bike
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5x30 reps |
rest: 30s
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BoxJump
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5x10 reps |
rest: 60s
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Interval Cardio
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3x7 reps |
rest: 5s
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Swimming
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3x7 reps |
rest: 5s
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