QUADS FOR THE GODS (Quads | Lower Body)
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Superset 1/2
4 sets x 12-15 reps. After one set 5-10 sec rest, then start Backwards Lunges, see next movement below.
Weight Recommendation* Light Weight Medicine Ball
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Superset 2/2
4 sets x 10 reps/5 each leg. After one set, 45 sec rest then restart the Superset with Forward Jump Squats, see movement above.
Weight Recommendation* Medium Weight Dumbbells
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4 sets x 15-25 reps (1-2 min rest)
How To: Place your feet closer together when placing them on the machine. A narrow stance will help target the quad muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (2-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 20 reps (2-3 min rest)
How To: Using a weight plate elevate your heels to help target the quad muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher number of reps.
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3 sets x To Failure (rest enough time to go into your next set with 100% effort)
Breakdown -
Set #1 x Rep Until You Can’t Rep No More! Rest. Repeat 3x total
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher number of reps.
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4 sets x 10-15 reps (30-45 sec rest)
Shorter rest between sets will help activate the calf muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher number of reps.
THE SHELF (Glutes | Lower Body)
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Weight Recommendation* Resistance Bands
Donkey Kicks (5 each leg)
Fire Hydrants (5 each leg)
Straight Leg Donkey Kicks (5 each leg)
Rest 45 sec - 1:30 sec
Repeat 3x total
*The Shorter Rest Between Each Set Will Help Activate The Glute Muscles
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4 sets x 10-12 reps (2-3 min rest)
Weight Recommendation*
Set #1 Light Weight
Set #2 Medium Weight
Set #3-4 Heavy Weight
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4 sets x 10-12 reps (2-3 min rest)
Weight Recommendation*
Set #1 Light Weight
Set #2 Medium Weight
Set #3-4 Heavy Weight
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3-5 sets x To Failure (rest enough time to go into your next set with 100% effort)
Breakdown -
Set #1 x Rep Until You Can’t Rep No More! Rest, Repeat 3x total
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15 reps (2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 8-12 reps (1-2 min rest)
Weight Recommendation* Medium Weight
ROCKET MAN (Full Body | Circuit Style)
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Triset 1/3
5 sets x 5 reps. After one set, 10-15 sec rest, then start Box Jumps, see next movement below.
Weight Recommendation* Heavy Weight
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Triset 2/3
3 sets x 5 reps. After one set, 10-15 sec rest, then start Pull Ups, see next movement below.
Weight Recommendation* Light Weight Dumbbells
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Triset 3/3
4 sets x 12 reps. After one set, restart the Triset with Heavy Back Squat, see above
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Triset 1/3
4 sets x 8 reps. After one set, start Bulgarian Squats, see next movement below.
Weight Recommendation* Heavy Weight
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Triset 2/3
4 sets x 6 reps (each leg). After one set, start Calf Extensions, see next movement below.
Weight Recommendation* Medium-Heavy Weight
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Triset 3/3
3 sets x 25 reps. After one set, restart the Triset with Bench Press, see above.
Weight Recommendation* Light-Medium Weight
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Triset 1/3
4 sets x 5 reps. After one set, start Barbell Curls, see next movement below.
Weight Recommendation* Heavy Weight
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Triset 2/3
4 sets x 10 reps. After one set, start Barbell Rows, see next movement below.
Weight Recommendation* Medium-Heavy
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Triset 3/3
4 sets x 10 reps. After one set, restart the Triset with Deadlifts, see above.
Weight Recommendation* Medium-Heavy Weight
EUPHORIA (Chest | Shoulders)
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3 sets x 15 reps (30 sec -2 min rest)
Weight Recommendation* Light Weight Plate On Back
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Dumbbell Front Raises x 10 reps
Dumbbell Side Raises x 10 reps
Dumbbell Butterfly Raises x 10 reps
Rest 1 min
Repeat 3x Total
Weight Recommendation* Light Weight Dumbbells
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Superset 1/2
5 sets x 6 reps (10-15 sec rest). After one set, start Lateral Dumbbell Raises, see next movement below.
Weight recommendation* Heavy Weight
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Superset 2/2
5 sets x 4-5 reps (2-3 min rest) After one set restart the Superset with Incline Bench Press, see above.
Weight Recommendation* Heavy Dumbbells
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5 sets x 5 reps (2-3 min rest)
Weight Recommendation* Heavy Weight
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4 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
STATIC (Cardio | Core | Full Body)
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Run on the treadmill for 10 minutes at 70% effort (3-5 min rest, then start Core Circuit, see next movement below)
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Sit Ups x 10 reps
Bicycle x 20 reps
Toe Touches x 10 reps
Rest 30 seconds
4. Leg Raises x 10 reps
5. Scissors x 20 reps
6. V Ups x 10 reps
Rest 30 seconds
Repeat 3x total
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3-4 sets x AMRAP
AMRAP* As many reps as possible.
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4 sets x 10-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 Sets x 10-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-15 reps (1-2 min rest between each set)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 10-15 reps (30 sec rest)
Shorter rest between sets will help activate the calf muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
EXPENSIVE (Lower Body | No Jumping)
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4 sets x 10-15 reps (1 min rest)
Weight Recommendation*
Set #1 Light Weight
Set #2 Medium Weight
Set #3-4 Heavy Weight
We will be starting with hamstring curls will help warm up your knees for a heavy leg day.
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Superset 1/2
4 sets x 8-12 reps (10-15 sec rest) then start Sumo Squats, see next movement below.
Weight Recommendation*
Set #1 Light Weight
Set #2 Medium Weight
Set #3-4 Heavy Weight
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Superset 2/2
4 sets x 10 reps (2-3 min rest) then restart the Superset with Back Squats, see above.
Weight Recommendation* Light-Medium Weight Kettlebell
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Superset 1/2
4 sets x 10-12 reps (10-15 sec rest) then start Walking Lunges, see next movement below.
Weight Recommendation*
Set #1 x 12 reps @ Light Weight
Set #2 x 12 reps @ Medium Weight
Set #3-4 x 10-12 reps @ Heavy Weight
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Superset 2/2
4 sets x 20 reps/10 each leg (2-3 min rest) then restart the Superset with Back Squats, see above.
Weight Recommendation* Medium-Heavy Weight Dumbbells or Barbell
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Superset 1/2
4 sets x 15-20 reps (10-15 sec rest) then start Calf Extensions, see next movement below.
Weight Recommendation*
Set #1 Light Weight
Set #2 Medium Weight
Set #3-4 Heavy Weight
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Superset 2/2
4 sets x 10-20 reps (2-3 min rest) then restart the Superset with Leg Press, see above.
Weight Recommendation* Heavy Weight
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OH MY QUADS (Quads | Lower Body)
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5 sets x 10-20 reps
*Timer On - 30 second rest between each set*
Set #1 x 10 reps @ Warm Up Weight
Set #2 x 20 reps @Medium-Heavy Weight
Set #3 x 20 reps @Medium-Heavy Weight
Sets #4 x 10 reps @ Heavy Weight
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4 sets x 12 reps (2-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15-25 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Total - 4 sets x 12 reps (each leg, 2-3 min rest between each set)
Weight Recommendation* Heavy Dumbbells
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4 sets x 15-20 reps (30 sec rest)
Shorter rest between sets will help activate the calf muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher amount of reps.
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4 sets x 20 reps/10 each leg (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 10 reps (1 min rest)
How to: Count to 3 seconds when declining to the ground. This technique will add more tension to the quad muscle and helps with balance/ stabilization abilities
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less number of reps. The lighter the weight the higher amount of reps.
BUBBLE BUTT (Glutes | Lower Body)
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Weight Recommendation* Resistance Bands
Side Step + Squat x 10 each leg
Jump Squat x 10 reps
Side Step + Squat x 10 each leg
Rest 1 min
Repeat 2x total
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4 sets x 10 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-30 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 12-15 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* Medium-Heavy Weight Barbell or Dumbbells
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2 sets x 8 reps (1 min rest)
Weight Recommendation* Medium-Heavy Weight Barbell or Dumbbells
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3 sets x 10 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-20 reps (30 sec rest)
Shorter rest between sets will help activate the calf muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
SELF MADE (Core | Upper Body)
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Sit Ups x 10 reps
Bicycle x 20 reps
Toe Touches x 10 reps
Rest 30 seconds
4. Leg Raises x 10 reps
5. Scissors x 20 reps
6. V Ups x 10 reps
Rest 30 seconds
Repeat 3x total
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Hanging Leg Raises x 8 reps
Hanging Bent Knee raises x 8-reps
Rest 2 min
Repeat 3-4x Total
How To: Movement 1, keeping your body still as possible while hanging from a pull up bar, swing your feet up as high as they can go, control your feet when lowering them back down to hanging position. Repeat this movement 8x
Movement 2, In the same hanging position, bring your knees to your chest rounding your back using your core to raise your knees to your chest Then release, repeat this movement 8x
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Weight Recommendation* Light Weight Dumbbells
Dumbbell Front Raises x 10 reps
Dumbbell Side Raises x 10 reps
Dumbbell Butterfly Raises x 10 reps
Rest 1 minute
Repeat 3x Total
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3-4 sets x 10-12 reps (1-2 min rest)
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3-4 sets x 10 reps (1-2 min rest between each set)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-20 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3-4 sets x 10-20 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3-4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
SWEAT FEST (Chest | Shoulders)
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4 sets x 15 reps (1-2 min rest)
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3 sets x To Failure (rest enough time to go into your next set with 100% effort)
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3-4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10 reps (1-2min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 12 reps (1-2 min rest)
Weight Recommendation* Light-Medium Weight Dumbbells
TOO FLY (Back | Bi&Triceps)
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3 sets x To Failure
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4 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15-20 reps (2-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Superset 1/2
4 sets x 20 reps/ 10 each arm (5-15 sec rest) then start Reverse Dumbbell Fly, see next movement below.
Weight Recommendation* Medium Weight Dumbbells
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Superset 2/2
4 sets x 10 reps (1-2 min rest) then restart Superset with Dumbbell Curls, see above.
Weight Recommendation* Medium Weight Dumbbells
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4 sets x 10 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3-4 sets x 15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps
SAVAGE QUADS (Quads | Circuit Style)
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Triset 1/3
3 sets x 6 reps (15 sec rest) then start EZ Bar Lunge, see next movement below.
Weight Recommendation* Heavy Weight
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Triset 2/3
3 sets x 24 reps/12 each leg (15 sec rest) then start Biker Squat, see next movement below.
Weight Recommendation* Light Weight EZ Bar
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Triset 3/3
3 sets x 26 reps (3 min rest) then restart the Triset with Heavy Back Squats, see above.
Weight Recommendation* Medium Weight Dumbbells.
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Superset 1/2
4 sets x 10-20 reps (no rest) immediately start Single Leg Extension, see next movement below.
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Superset 2/2
4 sets x 20 reps/10 each leg (1 min rest) then restart the Superset with Leg Extensions, see above.
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 10-12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
AND I’M NICE (Back | Bi&Triceps)
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4 sets x 10 reps (1-2 min rest)
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4 sets x 12-To Failure reps (rest enough time to go into your next set with 100% effort).
Weight Recommendation*
Set #1 - Light-Medium Weight
Set #2 - Heavy Weight
Set #3-4 - Light-Heavy Weight x To Failure
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4 sets x 15-20 reps (2-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps. .
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4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 8 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-15 reps (1-2 min rest)
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4 sets x 10-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
STICKY ICKY (Cardio | Core | Full Body)
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Use the Elliptical for 5 minutes at 70% effort
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5 minutes
Breakdown -
1 minute on
1 minute off
1 minute on
1 minute off
1 minute on
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Sit Ups x 10 reps
Bicycle x 20 reps
Toe Touches x 10 reps
Rest 30 seconds
4. Leg Raises x 10 reps
5. Scissors x 20 reps
6. V Ups x 10 reps
Rest 30 seconds
Repeat 3x total
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3-4 sets x 10 Reps (2 min rest)
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3-4 sets x 10 reps (2-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Superset 1/2
3-4 sets x 8-10 reps/each leg (10-15 sec rest) then start Bent Over Tricep Extensions, see next movement below.
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Superset 2/2
3-4 sets x 10 reps (2-3 min rest) then restart the Superset with Step Back Lunges, see above.
Weight Recommendation* Light-Medium Weight Dumbbells
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3-4 sets x 10-20 reps (1-2 min rest)
How To: Perform a RDL and immediately stand up bringing the dumbbells to your shoulders and perform an overhead press. Bring the dumbbells back down to your sides and perform an RDL, repeat this dual movement until 10-20 reps have been completed
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3-4 sets x 10-20 reps (30 sec rest)
Shorter rest between sets will help activate the calf muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
BIKINI BOTTOM (Core | Lower Body)
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Sit Ups x 10 reps
Bicycle x 20 reps
Toe Touches x 10 reps
Rest 30 seconds
4. Leg Raises x 10 reps
5. Scissors x 20 reps
6. V Ups x 10 reps
Rest 30 seconds
Repeat 3x total
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Weight Recommendation* Resistance Bands
Side Step + Squat (10 each leg)
Jump Squat (10 total)
Side Step + Squat (10 each leg)
Rest 1 min
Repeat 2x total
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4 sets x 15-20 reps (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (1-3 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3-4 sets x 10 reps (1 min rest between each set)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Use the Stair Master for 5 min at 50-80% effort
Rest 1-2 min, then start next movement below.
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4 sets x 10-15 reps (30 sec rest)
*The Shorter Rest Between Each Set Will Help Activate The Calf Muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
GO CRAZY (Chest | Shoulders)
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4 sets x 15 reps (1-2 min rest)
Weight Recommendation* Light Weight Plate On Back
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4 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 15-20 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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Weight Recommendation* Light-Medium Weight Dumbbells
Dumbbell Front Raises x 10 reps
Dumbbell Side Raises x 10 reps
Dumbbell Butterfly Raises x 10 reps
Rest 1 min
Repeat 3x Total
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4 sets x 8-12 reps (each arm, 1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12-15 reps (1-2 min rest)
Weight Recommendation* Dumbbells or Barbell - based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
TRACK STAR .01 (Cardio | Full Body)
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30 Minutes On The Treadmill
Breakdown -
5 minutes at warm up speed
5 minutes at 70% effort
10 minutes at 50% effort
2 minutes at 80-90% effort
2 minutes at 50% effort
2 minutes at 80-90% effort
2 minutes at 50% effort
2 minutes at 80-90% effort
(3-5 min rest, then start Pull Ups, see next movement below)
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4 sets x 8 reps (2 min rest)
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3 sets x 16 reps/8 each arm (1 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 10-20 reps (30 sec rest)
*The Shorter Rest Between Each Set Will Help Activate The Calf Muscles
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
THE REBOOT (Back | Bi&Triceps)
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4 sets x 10-20 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 8-15 reps/each arm (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10-20 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 10 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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3 sets x 10 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
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4 sets x 12 reps (1-2 min rest)
Weight Recommendation* is based on your training preference (light, medium or heavy). General rule - the heavier the weight the less amount of reps. The lighter the weight the higher number of reps.
Working Out at Home Today?
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Full Body | Low Intensity
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Full Upper Body
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Full Body | High Intensity
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Full Body | No Jumping
Try workouts such as: