barbell burner
WORKOUT 1 | CHEST | BACK | LOWER ABS
#1
BARBELL BENCH PRESS
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
BARBELL LANDMINE 1-ARM UPWARD FLY
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
PLATE SVENd PRESS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BODYWEIGHT REVERSE GRIP PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT HANDS ELEVATED PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
BODYWEIGHT SIDE TO SIDE PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#7
BABRELL UNDERHAND ROW
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#8
BARBELL LYING 1-arm alternating tate press
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#9
BARBELL FRONT SHRUG
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#10
BODYWEIGHT SEAL PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#11
BODYWEIGHT REVERSE SNOW ANGELS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#12
BODYWEIGHT SUPER ROCKS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
6-INCH HOLD
WEEK 1
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 2
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 5
  • SETS (1)
  • TIME PER SET (1:15)
REST 0:30
WEEK 6
  • SETS (1)
  • TIME PER SET (1:15)
REST 0:30
#14
LOWER ABS CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. FLUTTER KICKS
2. HIP THRUSTS
3. LEG RAISES
4. HIP OVERS
5. REVERSE CRUNCHES
#15
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. IN & OUTS
2. SWITCH LUNGES
3. LOW CROSS RUNS
4. HIGH JUMPS
WORKOUT 2 | LEGS | SHOULDERS | UPPER ABS
#1
barbell SQUAT
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
barbell romanian DEADLIFT
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
bodyweight hip thrust
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BODYWEIGHT JUMP SQUAT
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT REVERSE LUNGE WITH KICKBACK
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
BODYWEIGHT PLIE SQUAT HOLD PULSES
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#7
barbell CALF lift SQUAT
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#8
barbell STANDING overhead PRESS
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#9
barbell WIDE grip UPRIGHT ROW
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#10
BARBELL LANDMINE BENT 1-ARM SIDE RAISE
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#11
BODYWEIGHT PLANK UPS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#12
BODYWEIGHT AIR DIVERS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
BODYWEIGHT SCISSORS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#14
PLANK
WEEK 1
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 2
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 5
  • SETS (1)
  • TIME PER SET (1:15)
REST 0:30
WEEK 6
  • SETS (1)
  • TIME PER SET (1:15)
REST 0:30
#15
UPPER ABS CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. LEGS EXTENDED CRUNCHES
2. PUSH THROUGHS
3. SKY TOUCHES
4. TOE TOUCHES
5. SUITCASES
#16
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. BURPEES
2. HIGH KNEES
3. LOW CROSS RUNS
4. JUMPING JACKS
WORKOUT 3 | TRICEPS | BICEPS | FOREARMS | OBLIQUES
#1
barbell SKULLCRUSHER
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
BARBELL OVERHEAD EXTENSION
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
BARBELL LANDMINE 1-ARM extensions
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BODYWEIGHT TRIANGLE PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT SKULLCRUSHER
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
BARBELL WIDE GRIP CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#7
BARBELL REVERSE CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#8
BARBELL DRAG CURL
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#9
BARBELL LANDMINE UPRIGHT CURL
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#10
BARBELL LANDMINE CONCENTRATION CURL
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#11
BARBELL WRIST CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#12
BARBELL ROLLERS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
BODYWEIGHT CHERRY PICKERS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#14
SIDE PLANK
WEEK 1
  • SETS (1)
  • TIME PER SET (0:30)
REST 0:30
WEEK 2
  • SETS (1)
  • TIME PER SET (0:30)
REST 0:30
WEEK 3
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (1)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:30
#15
OBLIQUES CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. SIDE SKY TOUCHES
2. PENGUINS
3. STARFISH
4. LYING WINDSHIELD WIPERS
5. BIKES
#16
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. SWITCH KICKS
2. ROCKET JUMPS
3. SKI JUMPS
4. FOOT FIRE
WORKOUT 4 | CHEST | BACK | LOWER ABS
#1
BARBELL standing landmine press
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
BARBELL STANDING LANDMINE ALTERNATING FLY
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
BARBELL DECLINE BENCH PRESS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BODYWEIGHT CLAP PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT ELEVATED PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
BODYWEIGHT BACK SLAP PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#7
BARBELL OVERHAND ROW
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#8
BARBELL 1-ARM LANDMINE ROW
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#9
BARBELL CLOSE GRIP UPRIGHT ROW
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#10
BODYWEIGHT BELLY PENGUINS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#11
BODYWEIGHT ELBOW ROWS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#12
BODYWEIGHT SUPERMANS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
LOWER ABS CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. FLUTTER KICKS
2. HIP THRUSTS
3. LEG RAISES
4. HIP OVERS
5. REVERSE CRUNCHES
#14
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. IN & OUTS
2. SWITCH LUNGES
3. LOW CROSS RUNS
4. HIGH JUMPS
WORKOUT 5 | LEGS | SHOULDERS | UPPER ABS
#1
BARBELL FRONT SQUAT
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
BARBELL ALTERNATING LUNGE
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
BARBELL DEADLIFT
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BARBELL LANDMINE 1-LEG STRAIGHT-LEGGED DEADLIFT
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT CLOSE STANCE SQUAT
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
BODYWEIGHT LYING HIP ABDUCTIONS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#7
BODYWEIGHT CALF JUMPS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#8
BARBELL REVERSE GRIP OVERHEAD PRESS
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#9
BARBELL LANDMINE FACE PULL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#10
BARBELL kneeling ALTERNATING upward press
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#11
BODYWEIGHT DOWNWARD ANGLED SHOULDER PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#12
BODYWEIGHT TOMAHAWK RAISES
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#13
BODYWEIGHT Y UPS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#14
UPPER ABS CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. LEGS EXTENDED CRUNCHES
2. PUSH THROUGHS
3. SKY TOUCHES
4. TOE TOUCHES
5. SUITCASES
#15
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. BURPEES
2. HIGH KNEES
3. LOW CROSS RUNS
4. JUMPING JACKS
WORKOUT 6 | TRICEPS | BICEPS | FOREARMS | OBLIQUES
#1
BARBELL LANDMINE 1-ARM EXTENSION
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#2
BARBELL CLOSE GRIP BENCH PRESS
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#3
BARBELL LANDMINE 1-ARM KICKOUT
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#4
BODYWEIGHT SUMO PUSH UP
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#5
BODYWEIGHT DIPS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#6
BARBELL CLOSE GRIP CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#7
BARBELL LANDMINE HAMMER drag CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#8
BARBELL DRAG CURL HOLD
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#9
BARBELL REVERSE grip CURL
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#10
BARBELL REVERSE WRIST CURL
WEEK 1
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (4)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (4)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME PER SET (1:00)
REST 0:30
#11
BARBELL REVERSE ROLLERS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 2
  • SETS (3)
  • TIME PER SET (0:20)
REST 0:10
WEEK 3
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 4
  • SETS (3)
  • TIME PER SET (0:25)
REST 0:15
WEEK 5
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 6
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
#12
BODYWEIGHT 180 DEGREE WRIST ROTATIONS
WEEK 1
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 2
  • SETS (3)
  • TIME PER SET (0:30)
REST 0:20
WEEK 3
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME PER SET (0:45)
REST 0:30
WEEK 5
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (3)
  • TIME PER SET (1:00)
REST 0:30
#13
OBLIQUES CIRCUIT
WEEK 1
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 2
  • SETS (1)
  • TIME PER SET (0:00)
REST 0:00
WEEK 3
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 4
  • SETS (1)
  • TIME PER SET (1:00)
REST 0:00
WEEK 5
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
WEEK 6
  • SETS (2)
  • TIME PER SET (1:00)
REST 0:30
1. SIDE SKY TOUCHES
2. PENGUINS
3. STARFISH
4. LYING WINDSHIELD WIPERS
5. BIKES
#14
TABATA CARDIO CIRCUIT
WEEK 1
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 2
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 3
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 4
  • SETS (3)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 5
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
WEEK 6
  • SETS (4)
  • TIME INTERVALS (0:20/0:10)
REST 0:30
1. SWITCH KICKS
2. ROCKET JUMPS
3. SKI JUMPS
4. FOOT FIRE