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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
5x5 reps |
rest: 90s
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4x10 reps |
rest: 30s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 120s
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Dumbbell Incline Hammer Curl
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3x10 reps |
rest: 60s
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Weighted Tricep Dip
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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 Tricep 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 Deep 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 Kneeling Crunch
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3x10 reps |
rest: 30s
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Parallel Bar Hip Raise
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3x10 reps |
rest: 30s
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2x15 reps |
rest: 10s
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Machine Seated Calf Raise
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2x15 reps |
rest: 30s
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Weighted Pull-Up
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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 Shoulder Extension
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2x10 reps |
rest: 60s
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Cable Cross-Over
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2x10 reps |
rest: 60s
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