DUMBBELL DIESEL
WORKOUT 1 | CHEST | BACK | LOWER ABS
#1
DUMBBELL 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
DUMBBELL 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
DUMBBELL VALLEY 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
DUMBBELL REVERSE GRIP 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
DUMBBELL SRAIGHT ARM PULLOVER
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
DUMBBELL 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
DUMBBELL BROOMSTICK 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
DUMBBELL STRAIGHT LEGGED 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
DUMBBELL HIP BRIDGE
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
DUMBBELL GOBLET CALF 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
DUMBBELL STANDING SHOULDER 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
DUMBBELL WIDE 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
DUMBBELL SIDE FRONTS
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
DUMBBELL 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
DUMBBELL 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
DUMBBELL 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
#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
DUMBBELL WIDE 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
DUMBBELL 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
DUMBBELL 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
DUMBBELL INWARD 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
DUMBBELL STRAIGHT 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
DUMBBELL 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
DUMBBELL REAR FRONT ROTATIONS
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
DUMBBELL INCLINE 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
DUMBBELL DECLINE 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
DUMBBELL FLY
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
DUMBBELL 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
DUMBBELL PALMS BACK Y BACK
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
DUMBBELL CLOSE 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
DUMBBELL REVERSE CRUNCH
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
#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 5 | LEGS | SHOULDERS | UPPER ABS
#1
DUMBBELL GOBLET 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
DUMBBELL ALTERNATING SIDE 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
DUMBBELL SPLIT 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
#4
BODYWEIGHT LYING LEG 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
#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
DUMBBELL 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
DUMBBELL REVERSE 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
#10
DUMBBELL SLICERS
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
DUMBBELL TOE TOUCHERS
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
#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 6 | TRICEPS | BICEPS | FOREARMS | OBLIQUES
#1
DUMBBELL 1-ARM OVERHEAD TWISTING 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
DUMBBELL 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
DUMBBELL TATE 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 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
DUMBBELL 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
#7
DUMBBELL HAMMER 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
DUMBBELL FROZEN 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
DUMBBELL CURL CIRCLES
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
DUMBBELL ALTERNATING TENSION 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
DUMBBELL 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
#12
DUMBBELL FRONTED REAR ROTATION
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
DUMBBELL 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
#14
DUMBBELL RUSSIAN RAINBOWS
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
#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